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
Deadlift
2 x max rep Toes to Bar
Weightlifting
Deadlift (5 set of 3 reps)
Increase weight
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups