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
Double Unders
2 sets max effort HSPU
Weightlifting
Front Squat (4 x 4 Increase weight)
Metcon
Metcon (Time)
For Time
100 Wallball 20/14
90 Double Unders
30 Pull-ups