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
Front Rack Lunge
2 x 10 Pull-ups
Weightlifting
Deadlift (3 x 10 @ 40% of 1 RM)
Attempt to go touch-n-go (TNG) for all three sets.
Metcon
081015 (Time)
5 RFT
10 Front Rack Lunges 95/65
10 Ring Dips
Run 200 meters