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
Toes 2 Bar
2 x 10 GHD Sit-ups
Weightlifting
Back Squat (5 x 4 @ 80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 minutes
15 box jumps 24/20
10 T2B
5 Deadlift 225/185