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
Overhead squat
2 x 10 HSPU
Overhead Squat (4 x 5 @ 65%)
Metcon (Time)
15-12-9-6-3 Reps
Thrusters 95/65
Pull-ups