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 walking lunge
2 x 10 hip extensions
Weightlifting
Back Squat (5 x 3 increase weight)
Metcon
71615 (Time)
71615
Time Cap 14 minutes
30 Double Unders
30 Toes 2 Bar
30 Box Jumps 24/20
30 Overhead walking lunges 95/65
30 Calorie Row
30 OH walking lunges
30 T2B
30 DU