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
Good Mornings
2 x Max Rep Pistols
Weightlifting
Good Mornings (4 x 4 Light to Medium Weight. DON’T GO HEAVY)
Metcon
Metcon (Time)
3 Rounds For Time:
21 Wallballs 20/14
18 Ring Rows
15 KB Swings 53/35
12 Russian Twists w/ Medball 20/14