Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Weightlifting
Deadlift (5, 4, 3, 2, 1 increase weight)
Skill Work
Deadlift
2 x 10 Hip Extensions
Metcon
Metcon (AMRAP – Reps)
AMRAP for 4 minutes
6 Deadlift 165/105
8 Burpees
Rest 5 minutes, then
AMRAP
6 Thrusters 75/55
10 Sit-ups