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 GHD Sit-ups
Weightlifting
Deadlift (5 x 4 @ 75%)
Metcon
Metcon (Time)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (10 – 1) reps
Deadlift 225/155
HSPU
Sit-ups