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
Overhead Squat
2 x max rep GHDSU
Weightlifting
Overhead Squat (4×3 Increase weight)
Metcon
Metcon (Time)
21 OHS 95/65
9 Box Jumps 24/20
500m Row
15 OHS
15 Box Jumps
500m Row
9 OHS
21 Box Jumps