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
Deadlift
2 x 10 Push-ups
Weightlifting
Back Squat (Work up to a 1 RM)
Metcon
72015 (Time)
Time Cap 8 Minutes
10 Deadlift 155/105
15 Box Steps 24/20
15 DL
15 Box Steps
20 DL
15 Box Steps
25 DL
15 Box Steps
30 DL
15 Box Steps
Continue pattern until time cap