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
Box Jumps for max height
2 x 10 T2B
Benchmark
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon
090215 (Time)
16 Minute Time Cap
1000 meter row (4 reps)
25 HSPU
30 Goblet Squats 53/35
35 Push-ups
40 Box Jumps 24/20
45 Sit-ups
400 meter run (4 reps)
If you hit the time cap, note the number of reps in the note box