Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Power snatch
2 x 10 Hip Extensions
Front Squat (5 x 3 increase weight )
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 minutes
5 Power Snatch 115/85
Run 200 meters
7 HSPU