Perdido Bay CrossFit – CrossFit
Daily Warm-up 4 (No Measure)
Airdyne 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Row technique
2 x 10 Ring Dips
500 meter row (Time)
Metcon (Time)
3 Rounds for Time
50 air squats
7 Muscle-ups
10 Hang Power Cleans 135/95