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
Prepare for Workout
Weightlifting
Deadlift (3 x 3 warm up for workout)
Only do a few sets to work up to a weight that is about 10-20 lbs over the weight you will use in the workout.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 Minutes
7 Deadlift 225/155
7 Pull-ups
14 Air Squat