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
Overhead Squat
2 x max rep HSPU
Weightlifting
Overhead Squat (5 x 5 @ 65% of 1 Rep Max)
Metcon
Metcon (Time)
15 OHS 115/85
400m Run
10 OHS
400m Run
15 OHS
RX+ 135/105