Perdido Bay CrossFit – CrossFit
Daily Warm-up 4 (No Measure)
Airdyne 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Deadlift
2 x 10 OHS with PVC
Weightlifting
Deadlift (Work up to a 3 rep max – TNG)
Metcon
Metcon (AMRAP – Reps)
Three Rounds for max reps
50 seconds Airdyne for calories
50 seconds Deadlift 155/115
50 seconds Pull-ups
Rest at least 2 minutes
Each athlete will stagger start on Airdyne. Each athelete will have 10 seconds to move to next station before they start.