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
Deadlift
2 max rep attempts HSPU
Weightlifting
Deadlift (4 x 3 @ 75% 1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 14 Minutes
200 meter run
15 Push-ups
20 DL 135/95
15 Abmat sit-ups