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
Snatch grip deadlift
2 x 10 Hand Release Push-ups
Weightlifting
Metcon (Weight)
5 sets
2 snatch grip deadlift + 1 power snatch
Start light and increase weight.
Technique and mobility are to be stressed before weight is added.
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups