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
Wallball/ supermans
2 max rep attempts T2B
Weightlifting
Front Squat (Work up to 1 RM)
Metcon (Time)
3 Rounds for Time
50 wallball 20/14
10 Supermans on Wallball
30/20 lb WB is RX+