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
Kipping HSPU
2 x 10 Hip Extensions
Back Squat (Take 15 minutes to work up to 1 RM)
Metcon (Time)
5 RFT
5 Back Squats @ 70% of 1 RM
10 Medball Sit-ups 20/14
5 HSPU