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
Back Squat
2x max rep GHDSU
Weightlifting
Back Squat (Bring Sally Up)
135/95
Metcon
Metcon (Time)
“Roxanne”
The song “Roxanne” by The Police is played. Each time the name Roxanne is mentioned, do 1 burpee.
3 min rest
3 RFT
400m run
21 KB swings 53/35
12 Ring rows