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 Ring dips
Weightlifting
Deadlift (4 x 3 @ 80% 1 RM -working sets)
Metcon
CrossFit Games Master Qualifier #4 2015 (Time)
21-15-9 reps for time of:
Deadlifts 225/155
Box jumps 24/20
Handstand push-ups