Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
2 x 10 Push-ups, Squats
Clean and Jerk (Work up to a 1 RM )
Metcon (Time)
4 RFT
5 Clean and Jerks @ 60% 1 RM
Run 400 meters