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
Hang Power Snatch
2 x 10 OHS with PVC
Overhead Squat (Work up to 1 RM)
Metcon (AMRAP – Reps)
12 Minute Time Cap
3 Hang Power Snatch 135/95
5 Wallball 20/14
Run 200 meters
6 Hang Power Snatch
10 Wallball
Run 200 meters
9 Hang Power Snatch
15 Wallball
Run 200 meters
12 Hang Power Snatch
20 Wallball
Run 200 meters
Continue pattern until time cap