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 GHD Sit-ups
Weightlifting
Hang Power Snatch (4 x 4 increase weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP for 14 Minutes
7 Hang Power Snatch 135/95
Run 400 meters