Perdido Bay CrossFit – CrossFit
Skill: Rowing
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Paused Front Squat (3 x 5 @ 60-70% pause for 4 seconds)
Metcon (Time)
For Time
Row 1000 meters
30 Power cleans 135/95
30 Ring Dips