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
Pistols
2 x 10 Knees to Elbows
Deadlift (4 x 5 @ 75% 1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 7 Minutes
6 Pistols (3 each leg alternating)
5 Deadlift 155/105
100 ft shuttle sprint
6 Hand release push-ups