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
Deadlift
2 max rep attempts T2B
Weightlifting
Deadlift (5 x 3 @ 85% 1 RM)
All 5 sets done at working weight. If your form is not perfect drop weight down.
Metcon
Metcon (AMRAP – Reps)
8 Minute Time Cap
3 Deadlift @ 50% 1 RM
3 T2B
6 DL
6 T2B
9 DL
9 T2B
12 DL
12 T2B
15 DL
15 T2B
continue pattern until time cap