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
Handstand Walks
2 x 10 Hip extensions
Gymnastics
Handstand Walk (Practice and technique)
Metcon
Metcon (Time)
3 RFT
15 Pull-ups
10 HSPU
50 Feet Bear Crawl
Row 400 Meters