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
Wallball
2 x 10 Ab mat sit-ups
Kipping Pull-ups/T2B (Technique work: Kip on PU, T2B, Bar MU)
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#