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
Front squat
2 max rep attempts T2B
Weightlifting
Front Squat (5 x 3 @ 80% of 1 RM)
Metcon
Metcon (Time)
5 RFT
5 Front squat from floor @ 50% 1 RM
10 Ring Dips