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
Thrusters
2 x max rep attempts GHDSU
Weightlifting
Thruster (Follow rep scheme below:)
3 reps @ 60%
3 reps @ 70%
3 reps @ 75%
3 reps @ 80%
Metcon
Metcon (Time)
21 Calorie row
21 Thrusters @ 95/65
15 Calorie row
15 Thrusters
9 Calorie row
9 Thrusters