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
Kipping HSPU
2 x 10 Hip Extensions
Deadlift (4, 3, 2, 1 have weights selected)
Metcon (AMRAP – Rounds)
EMOM for 10 minutes
Odd: 10 Deadlifts 225/155
Even: 10 HSPU
Go heavier on DL if appropriate
Go deficit on HSPU if appropriate