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
Thruster
2 max rep attempts pull-ups
Weightlifting
Thruster (Work up to 1 RM)
Metcon
Metcon (Time)
4 Total Sets
3 RFT
5 Pull-ups
10 Push-ups
5 Thrusters 75/55
Rest 2 minutes
2 Minute time cap on the first 3 sets.
ONLY the last set will be for full time. That is the time you will record.