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 1st pull (snatch deadlift)
Snatch (Snatch DL + Snatch )
Metcon (Time)
10 , 9 , 8 , 7. 6, 5, 4, 3, 2, 1 reps of
Hang power snatch 75/55
Box jumps 24/20