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
Rope climb and/or foot locks
2 x 10 Pull-ups
Back Squat (4, 3, 2, 1 (Increase weight each set))
Metcon (Time)
For Time
10 Rope Climb or 3 sec. foot locks
20 Back Squats 225/155
25 HSPU
30 Calorie Row