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
Kipping HSPU
2 x 10 Hip extensions
Deadlift (5, 4, 3, 2, 1)
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups