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
Gymnastic work
2 x 10 ring rows
Gymnastics
Metcon (No Measure)
15 Minutes to work
Muscle-ups and/or Kipping HSPU
Metcon
Metcon (Time)
3 RFT
Row 250 meters
10 Box Jumps
10 Burpees
Rest 3 minutes then
3 RFT
15 Wallball 20/14
10 HSPU
Total time from both workouts