Perdido Bay CrossFit – CrossFit
Daily Warm-up 4 (No Measure)
Airdyne 3 minutes
Dynamic Stretching
2 x 10 GHD sit-ups, Pull-ups
500m Row (Time)
Max Effort 500m Row
Metcon (Time)
15, 12, 9, 6, 3 reps of
Shoulder to overhead 115/85
Wallball sit-ups 20/14