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
Back squat
2 x 10 Pull-ups
Weightlifting
Back Squat (4 x 4 @ 75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP for 16 minutes
5 HSPU
10 Medball squats 20/14
15 Walking lunges