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
Row technique
2 x 10 Hip extensions
Benchmark
1000m Row (Time)
Max Effort 1000m Row
Metcon
Metcon (Time)
2 RFT
Row 250 meters
25 Ab Mat sit-ups
Rest 3 minutes, then
2 RFT
15 Medball Goblet squats 30/20
10 Burpees
Your score is the your total time for the 2 mini WODs together. Do not include the rest time.