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
Clean & Jerk
2 x max rep T2B
Weightlifting
Clean and Jerk (3 sets of: 1 Clean + 1 Hang Clean + 1 Jerk)
Clean + Hang Clean + Jerk = 1 set and are to be unbroken
Increase weight
Metcon
Metcon (Time)
20 cal. Row
10 Clean & Jerk 135/95
20 Russian Twists w/ Medball 30/20
10 Clean & Jerk 135/95
20 cal. Row