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 max rep GHDSU
Weightlifting
Push Jerk (8, 6, 4, 2 reps. Increase weight)
Metcon
Metcon (Time)
3 Rounds
400m run
15 Knee to Elbows
15 R-arm KB Snatches 53/35
15 L-arm KB Snatches 53/35
Do all 15 KB snatches for one arm before completeing the other arm. Do not alternate.