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
2 x Max Rep Ring Push Ups
Weightlifting
Power Snatch (4 x 3 Increase Weight)
Metcon
Metcon (Time)
3 RFT
9 Pull Ups
15 KB Sumo Deadlift High Pulls 53/35
21 MB Sit Ups 20/14