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
Front Rack position for front squat and wallball
2 x 10 Pull-ups
Weightlifting
Front Squat (4 x 4 increase weight)
Metcon
Metcon (Time)
For Time
30 Calorie Row
15 Front squats 115/65
75 Single Jump Rope
25 Wallball 20/14
75 Single Jump Rope
15 Front Squats
30 Calorie Row