Perdido Bay CrossFit – CrossFit
Daily Warm-up 4 (No Measure)
Airdyne 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Hang Power Snatch
2 x 10 GHD Sit-ups
Hang Power Snatch (5 x 3 increase weight)
Metcon (Time)
Kinda Jackie
For Time
1000 meter Row
50 Thrusters 45/35
30 Burpees