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
Burpee box jump
2 x 10 Pull-ups
Front Squat (5 x 4 @ 70%)
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
5 Deadlifts 275/185lbs
10 Burpee Box Jumps 24/20”