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
Hang Power Snatch
2 x max rep GHDSU
Weightlifting
Hang Power Snatch (5 sets of 4 reps @ 60% of 1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 mins
7 Hang Power Snatches 75/55
1 Round of “Cindy”
–5 Pull ups
–10 Push ups
–15 Air Squats
Rx+
Hang Power Snatches 95/65
1 Round of “Cindy+”
–5 C2B
–10 HRPU
-15 KB Goblet Squats 35/18