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
Power snatch
2 x 10 GHD Sit-ups
Weightlifting
Power Snatch (5 x 3 increase weight)
Metcon
Metcon (Time)
4 RFT
10 Power snatch @ 60-65% of heavy 3
10 Box Jump overs 24/20
10 HSPU