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
Muscle-ups
No 2 x 10s today
Weightlifting
Paused Front Squat (Work up to a heavy set of 3)
Work up to a heavy set of 3. Form is critical – do not go heavier than you can keep good form.
Three full second pause at bottom.
Metcon
Metcon (Time)
4 RFT
6 Back Squat @ 60-65% of heaviest set of 3 front squats
Run 400 meters
3 Muscle-ups
20 minute time cap