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
HSPU
2 x 10 GHD Sit-ups
Back Squat (8, 6, 4, 2 increase weight)
Metcon (Time)
5 RFT
15 Box Jumps 24/20
10 HSPU
5 Front Squats 165/125