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
Back squat
2 x max rep HSPU
Weightlifting
Back Squat (5 x 3 Increase weight)
Metcon
Metcon (Time)
3 RFT
200m Run
12 Back Squats @ 50% of 1RM
10 Hand Release Push-ups