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 max rep attempts ring push-ups
Weightlifting
Thruster (6 x 2 increase weight)
Metcon
Metcon (Time)
4 RFT
6 Abmat medball throws 20/14
100 m run
Rest for 2 minutes (athlete times themself), then
4 RFT
10 Thrusters 45/35
50 feet Power long jump
Your score is your total time minus the 2 minutes of rest