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
Overhead squat
2 x max effort T2B
Weightlifting
Overhead Squat (4 x 3 increase weight)
Metcon
Metcon (Time)
4 RFT
15 Overhead squats 95/65
Run 200 meters
10 Ring dips