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
Back Squat
2 x 10 air squats
Weightlifting
Back Squat (5 x 5 @ 70%)
Metcon
Metcon (Time)
For Time
Row 1000 meters
then
3 Rounds of
15 Back squat 95/65
25 Burpees