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
Hang squat cleans
2 x 10 hand release push-ups
Weightlifting
Hang Clean (5 x 2 increase weight from the pockets)
Metcon
Metcon (Time)
For Time
30 Cals Airdyne
20 Squat Cleans @ 70% of heavy 2
30 Ring Dips
20 Cals Airdyne