Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Overhead squats
2 x 10 OHS with PVC
Overhead Squat (4 x 3 increase weight)
Metcon (Time)
21-15-9
OHS 95/65
Run 400 meters between rounds