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
Bench Press
2 max rep attempts HSPU
Weightlifting
Bench Press (Work up to a 1 RM )
Metcon
Metcon (Time)
For Time
10 Bench Press @ 70% of 1 RM
30 KB Swings 44/26
40 Ring Pulls
50 Hand release push-ups
100 ft front rack lunge 65/45
Run 100 feet