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
Squat clean, focus on 1st pull
2 max rep attempts ring dips
Weightlifting
Clean (Clean + hang clean – work up to heavy single)
both have full squats
Metcon
Metcon (Time)
6 RFT
5 squat cleans @ 75% of weight from today’s weightlifting
10 Pull-ups
20 Double unders