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
Power clean
2 x 10 push-ups
Weightlifting
Power Clean (Work up to a 1 RM)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips