Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Squat clean
2 x max reps of ring push-ups
Weightlifting
Clean (Squat clean 5 x 2 increase weight)
Heaviest lifts can be dropped between the two reps
Metcon
Metcon (Time)
6 RFT
4 Cleans @ 75% heaviest set from above
7 HSPU