Perdido Bay CrossFit – CrossFit
Daily Warm-up 4 (No Measure)
Airdyne 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Thruster/T2B
2 x 10 Sit-ups
Weightlifting
Back Squat (5 x 3 increase weight to a heavy triple)
Metcon
Metcon (AMRAP – Reps)
10 Minute Time Cap
3 Thrusters 95/65
3 T2B
4 Thrusters
6 T2B
5 Thrusters
9 T2B
6 Thrusters
12 T2B
7 Thrusters
15 T2B
continue pattern until time cap