Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Hang Cleans
2 x max rep T2B
Weightlifting
Hang Clean (4 x 4, Increase weight)
Metcon
Metcon (Time)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Hang Cleans @ 155/105
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Hand release Push ups
ex. 10 Hang Cleans
1 HRPU
9 Hang Cleans
2 HRPU
8 Hang Cleans
3 HRPU…
Continue pattern until 1 Hang Clean + 10 HRPU