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
Cleans
2 x Max Rep Ring Dips
Weightlifting
Clean (Work up to a 1 rep max)
Metcon
Metcon (Time)
2 RFT
20 Cleans 135/95
20 KB Snatches 53/35
20 AbMat Sit-ups
200m Run