Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Back Squat
2 x 10 Air Squats
Weightlifting
Back Squat (5, 4, 3, 2, 1 go heavy)
Metcon
Metcon (Time)
For Time
21-15-9
Back Squat @ 40% of 1 rep heavy
Ring Dips