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
Power Snatch
Hook Grip
2 x 10 GHDSU
Power Snatch (4 x 3 Increase weight)
Metcon (Time)
21-15-9
Snatch 115/85
Wallballs 20/14