Perdido Bay CrossFit – CrossFit
Daily Warm-up 4 (No Measure)
Airdyne 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Power snatch
2 x 10 GHD Sit-ups
Power Snatch (3 x 10 Touch and Go, work up )
Metcon (Time)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of
Power snatch 95/65
Box jump overs 24/20