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
Shoulder press
2 x 10 Toes 2 Bar/ Knees up
Weightlifting
Shoulder Press (5 x 3 increase weight)
Metcon
(AMRAP – Rounds and Reps)
AMRAP in 10 minutes
5 Front Squats from the ground @ 50%
10 Pull-ups
Run 200 meters