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
Overhead squats
2 x 10 OHS with PVC
Weightlifting
Overhead Squat (4 x 5 increase weight)
Metcon
Metcon (Time)
For Time
50 Double unders
15 Overhead squats 95/65
15 Ring Dips
40 Double unders
10 Overhead squats
10 Ring Dips
30 Double unders
5 Overhead squats
5 Ring Dips