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 x max rep attempts Ring Push ups
Weightlifting
Deadlift (Follow rep scheme below;)
3 reps @ 60%; 1 rep @ 65%
3 reps @ 60%; 1 rep @ 67%
3 reps @ 60%; 1 rep @ 70%
Metcon
Metcon (AMRAP – Reps)
In 6 mins;
Run 800m
Max rep Deadlifts @ 275/185
Then, in 8 mins;
Run 800m
Max rep T2B
*If raining Row 1000m
**Score is total reps for Deadlifts and T2B