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
Overhead Squat
2 x max rep HSPU
Overhead Squat
1 Rep Max
Metcon (Time)
5 RFT
200m Run
5 OHS 65% of 1 Rep Max
7 Hand Release Push Ups
20 min time cap