Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Shoulder press and goblet squat
2 x 10 walking lunges
Shoulder Press (5, 4, 3, 2, 1 add weight to heavy single)
Metcon (Time)
4 RFT
10 Front rack lunge 155/105
10 Strict Pull-ups
10 Goblet Squat 53/35