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
Deadlift (5, 4, 3, 2, 1)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 minutes
5 Dead lift @ 60% of 1 RM
Run 200 meters
10 Ring dips