Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Good Mornings
2 x max rep Ring Push-ups
Weightlifting
Good Mornings (4 x 3 Keep weight light, work technique)
Metcon
Metcon (Time)
9-15-21
KB Swings 53/35
Burpees
100m run between each round
9 KB Swings
9 Burpees
100m Run
15 KB Swings
15 Burpees
100m run…