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
Thruster
2 x max effort HSPU
Thruster (Work up to a 1 RM)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups