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
Deadlift
2 x 10 GHD Sit-ups
Weightlifting
Deadlift (5, 4, 3, 2, 1 increase weight)
Metcon
Metcon (AMRAP – Reps)
AMRAP for 5 minutes
Run 200 meters (worth 2 reps)
10 Goblet Squats 53/35
Rest 3 minutes, then
AMRAP for 5 minutes
10 Deadlift 135/95
7 HSPU