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
Clean and jerk (push and split)
2 x 10 hip extensions
Weightlifting
Clean and Jerk (Work up to heavy single )
This is a warm-up for the workout, so work up heavy but not too many lifts
Weightlifting
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Barbells for Boobs is in two weeks