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
Shoulder press
2 x 10 GHD sit-ups
Weightlifting
Shoulder Press (4 x 5 @ 60%)
Metcon
Metcon (Time)
21-15-9
Box Jump
Goblet Squat 53/35
Push Press 95/65