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
KB Swings
2 x 10 ABmat Sit-ups
Front Squat (Work up to 1 RM)
Metcon (Time)
3 Rounds For Time
21 Alternating Lunges
15 KB Swings 53/35
9 Burpees