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
Push press
2 max rep attempts ring dips
Weightlifting
Push Press (5 x 5 @ 65 – 70% 1 RM)
Metcon
Metcon (Time)
4 RFT
Run 200 meters
10 Push press 95/65
10 Front rack lunges 95/65
10 Pull-ups
Push press is from the ground