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
Deadlift
2 x Max Rep Ring Dips
Weightlifting
Deadlift (Work up to a heavy single)
Heavy single = perfect form
Max rep = some deviation from perfect form
Metcon
Metcon (AMRAP – Rounds)
EMOM for 12 Minutes
Odd: 7 Deadlift @ 65-70% of above
Even: 7 HSPU + 7 Wallball 20/14