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
Goblet squats
2 x 10 Push-ups
Weightlifting
Deadlift (4 x 5 @ 65% 1 RM)
Metcon
Metcon (Time)
5 RFT
Run 100 meters
7 T2B
Rest 4 minutes
4 RFT
7 Goblet Squats 53/35
7 HSPU
Each mini WOD has it’s own time. Add your time for the two mini WODs to get your overall time.