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
“V” ups
2 x 10 hip extensions
Thruster (Work up to a heavy 1 RM)
Metcon
Metcon (AMRAP – Reps)
AMRAP in 4 minutes
Row 8 Calories
7 “V” ups
Rest 4 minutes
AMRAP in 4 minutes
7 Thrusters 75/55
7 T2B