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
2x max rep T2B
Weightlifting
Overhead Squat (5 x 2)
Increase weight
Metcon
Metcon (Time)
3 RFT
Run 200m
10 KB swings 53/35
9 Overhead Squats 95/65