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
Pause squats
2 x 10 Ring Dips
Pause Squats (3 x 5 @ 50% hold 4 sec at bottom)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 minutes
Run 200 meters
7 Back squat 155/105
15 Sit-ups