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
Thruster
2 x 10 Sit-ups
Weightlifting
Thruster (5 x 2 increase weight)
Metcon
Metcon (Time)
4 RFT
15 Thrusters 115/75
Run 200 meters
10 Strict Pull-ups