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
2 x 10 Squats, Sit-ups
Back Squat (20 reps – attempt to go unbroken)
Metcon (AMRAP – Rounds)
EMOM for 14 minutes
Even: 5 front squats @ 70% 1 RM
Odd: 5 muscle-ups