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
Push Jerk
2 x 10 SDLHP 35/24
Weightlifting
Clean and Jerk (Work up to a 1 RM )
Metcon
Metcon (Time)
For Time
12 – 9 – 6
Clean and Jerk 135/95
Burpee Box Jumps 24/20
Hips do not have to be open on top of the box to count for box jumps. Feet must be flat on top of box.