Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Front Squat
2x Max Reps Pull-ups
Weightlifting
Front Squat (5, 4, 3, 2, 1 Increase weight)
Metcon
Metcon (Time)
21-15-9
Chest To Bars
Front Squats 115/85
MB Russian Twists 20/14
Front Squats from the ground