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
Deadlift
2 max rep attempts hand release push-ups
Weightlifting
Deadlift (5 x 3 @ 85% 1 RM)
Metcon
Metcon (Time)
21-15-9
Deadlift 225/155
Handrelease Push-ups
Run 200 meters between rounds