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
Overhead squat
2 x 10 OHS with PVC
Overhead Squat (5 x 2 increase weight for a heavy 2)
Metcon (Time)
In teams of 2
Your team can divide the work any way you wish. Movements must be done in order.
Row 2000 meters
50 Box jumps 24/20
40 Overhead squats 45/35
30 Burpees
20 Ring Dips
100 Meter Run as partners
20 minute time cap