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
Row technique
2 max rep attempts ring push-ups
Weightlifting
Front Squat (5 x 4 increase weight)
Metcon
Metcon (AMRAP – Reps)
For Maximum Reps
2 sets
1 Minutes max reps at each station
Row for Cals
Wallballs 20/14
Pull-ups
Push-ups
Rest 2 minutes