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
Thruster
2 x 10 air squats
Weightlifting
Thruster (4 x 4 increase weight)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups