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
Snatch 1st pull
2 x 10 GHD sit-ups
Snatch Pull (Work on 1st pull 3 x 3 @ 70%)
Power Snatch (3 x 3 @ 60% focus on 1st pull)
Metcon (AMRAP – Rounds and Reps)
AMRAP for 7 minutes
5 Power snatch @ 135/95
10 Ring Dips