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
Snatch, Power snatch
2 x Ring Push-ups
Weightlifting
Snatch (Work up to 1 RM)
Metcon
Metcon (Time)
4 RFT
15 Snatch 95/65 (any type)
10 T2B
Run 400 meters