Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Snatch Pulls
2 x 10 OHS with PVC
Snatch Pulls (3 x 3 120% of snatch)
Hang Snatch (3 x 2 Increase weight)
Metcon (Time)
3 RFT
10 Power Snatch 115/85
10 T2B
20 Walking lunges