Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching
2 x 10 Squats, Sit-ups
Deadlift (Work up to a 1 RM )
Metcon (AMRAP – Rounds)
EMOM for 16 mintues
Odd: 6 deadlift at 60% of 1 RM
Even: 10 ring dips
Row 500 meters
Dynamic Stretching
2 x 10 Squats, Sit-ups
EMOM for 16 mintues
Odd: 6 deadlift at 60% of 1 RM
Even: 10 ring dips