Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
row if it is raining
Skill Work
Hang power clean
2 max rep attempts HSPU
Weightlifting
Hang Power Clean (5 x 3 increase weight)
Metcon
Metcon (AMRAP – Reps)
90 Seconds of max reps at each station
Row for calories
Hang power cleans 115/75
Shoulder to overhead 115/75
Front Squats 115/75
1 minute rest between stations to rotate. Must be completed in order.
All lifts must come from the floor – no racks unless needed for safety
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat