Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
T2B
2 x 10 GHD Sit-ups
Weightlifting
Deadlift (4 x 2 @ 90%)
Metcon
Metcon (Time)
3 Rounds
7 T2B
10 Deadlift 185/125
250m Row
Start round 2 at the 2:00 min mark
Start round 3 a the 4:00 min mark
Any time between rounds is used as rest