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
Overhead squat
2 max rep attempts Hand release push-ups
Weightlifting
Overhead Squat (4 x 4 increase weight)
Metcon
Metcon (Time)
For Time
50 Cal row
50 Front rack lunges 65/45
50 OHS 65/45
50 meter run
RX+ = 95/65