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 x 10 Hip Extensions
Weightlifting
Thruster (5, 4, 3, 2, 1 )
Metcon
Metcon (Time)
3 sets
2 minutes to complete 2 rounds of:
7 Thrusters 75/55
5 Push-ups
3 Burpees
Use remaining time to rest, then
3 minutes to complete 2 rounds of
8 Thrusters 75/55
7 Push-ups
5 Burpees
Use remaining time to rest, then
2 Rounds of for time
10 Thrusters 75/55
9 Push-ups
7 Burpees
Your score is the time it takes to finish last 2 rounds.