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
Kipping Pull-up technique
2 sets of 10 GHD sit-ups
Back Squat (Work up to a 1 RM)
Metcon (Time)
CrossFit Games 2014 Master’s Qualifier
Event 4
For Time
100 pull-ups
100 wall-ball shots, 20 lb. to 10-foot target