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
Play the Dart Game today and test yourself against your friends
Skill Work
HSPU (how to be safe upside down)
2 x 10 box steps
Deadlift (5 X 3 @ 75% 1 RM)
Metcon
Metcon (Time)
5 RFT
Run 100 meters
7 HSPU
10 Box Jumps 24/20
7 Pull-ups