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
Power Snatch
2x max rep attempt Ring Push ups
Weightlifting
Hang Power Snatch (4 sets of 3 reps, Increase weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP-10 min
3 Hang Power Snatches @ 115/85
5 HSPU
7 KB Goblet Squats @ 53/35