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
Back squat
2 max rep attempts pull-ups or C2B
Weightlifting
Back Squat (Work up to a 1 RM)
Metcon
Metcon (Time)
5 RFT
10 Back squat @ 50% of 1 RM
5 Box jumps 24/20
10 Ring dips