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 – focus on 1st pull
2 xs Ring Push-ups
Snatch (6 sets – snatch pull + snatch – increase wt.)
Metcon
Metcon (Time)
5 RFT
3 Snatch @ 70% from highest set above
7 T2B
10 Pull-ups