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
Overhead squat
2 x 10 OHS with PVC
Weightlifting
Overhead Squat (5, 4, 3, 2, 1 increase weight)
Metcon (Time)
3 RFT
15 OHS 95/65
Row 250 meters
rest 2 minutes, then
3 RFT
15 Goblet squats 53/35
10 Burpees
Your score is both times added together