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
Power clean
2 x 10 HSPU
Power Clean (Work up to a 1 RM)
Metcon (Time)
5 Rounds for Time
200 meter Run
10 Power cleans 135/95