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 Squats
2 x max rep T2B
Weightlifting
Overhead Squat (5 sets of 3 reps, Increase weight)
Metcon
Metcon (Time)
21-15-9
Overhead Squats @ 115/80
Ring Rows
Hand Release Push Ups