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
Deadlift
2 x 10 Ring Dips
Weightlifting
Metcon (Weight)
EMOM for 8 Minutes
5 Deadlift @ 65% 1 RM
Record rounds completed in notes
Metcon
Metcon (Time)
4 RFT
1 Deadlift @ 90% of 1 RM
10 Pull-ups
15 Push-ups
Run 200 meters