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
Prep for all skills for WOD
Shoulder Press (8, 6, 4, 2, 1)
Metcon (AMRAP – Reps)
For Total Reps
2 Rounds
Wallball 20/14
Pull-ups
Row for Calories
Push press 45/35
Airdyne for Calories
Sit-ups
Push-ups
Max reps in 45 seconds with a 15 second rest between stations
Rest 1 minute between rounds