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
Deadlift
2 x 10 Pull-ups. Attempt most challenging version.
Weightlifting
Deadlift (5 x 3 Increase weight)
Metcon
Metcon (Time)
71515
40-30-20-10-5
Wallball 20/14
AbMat Situps
18 Minute Time cap