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
Deadlift and Strict Press
2 x 10 Ring Dips
Deadlift (6, 6, 4, 4, 2, 2 increase weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 16
Run 400 meters
7 Strict Press 115/85
20 Sit-ups