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 Hip extensions
Deadlift (4 x 5 @ 75%)
Metcon (AMRAP – Reps)
4 Rounds for Reps
AMRAP of
10 deadlift 225/155
10 C2B Pull-ups
10 Burpees
3 minutes to complete as many rounds or reps as possible.
Rest for 2 minutes between rounds.