Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Row if raining
Skill Work
Clean & Jerk
2 x max rep T2B
Weightlifting
Clean and Jerk (Work up to a 1 rep max)
Metcon
Metcon (Time)
50 Air Squats
5 Clean & Jerks @ 75-80% of 1RM
40 Air Squats
4 Clean & Jerks
30 Air Squats
3 Clean & Jerks
20 Air Squats
2 Clean & Jerks
10 Air Squats
1 Clean & Jerk