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 max rep Ring Push Ups
Weightlifting
Deadlift (4 x 4 Increase weight)
Metcon
Metcon (Time)
4 Rounds
20 Wallballs 20/14
20 Deadlifts 185/135
Rx+ Wallball 30/20