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
Air Squats
2 x 10 Hand Release Push-ups
Pull-ups (Max rep pull-ups unbroken: 2 -3 attempts)
Metcon (Time)
For Time: 20 min time cap
800m Run
21 Burpee Box Jumps
21 Air Squats
400m Run
15 Burpee Box Jumps
15 Air Squats
200m Run
9 Burpee Box Jumps
9 Air Squats