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
Back Squat
2 max rep attempt HSPU
Weightlifting
Back Squat (4 x 3 Increase weight)
Metcon
Metcon (Time)
Metcon
3 Rounds
-20 Air Squats
-15 Power Cleans 135/95
-5 Strict Pull-ups
-200m Run