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
Sumo Deadlift High Pull
2 x max rep GHDSU
Weightlifting
Sumo Deadlift High Pull (6 sets of 3 reps, increase weight)
Metcon
Metcon (No Measure)
Deck of Cards
With a deck of cards, flip each card and perform the movement and the number of reps specified.
-Jack/Queen/King/Aces=10 reps
-Hearts-Burpees
-Diamonds-Hand Release Push Ups
-Spades-Squats
-Clubs-AbMat Sit Ups
-Jokers-Run
*20 min cap