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
Halting Snatch Grip Deadlift
2 x 10 GHD Sit-ups
Olympic Lifting
Halting Snatch Grip Deadlift (4 x 5 @ 100% of 1 RM snatch)
Metcon
Metcon (Time)
5 Rounds For Time
5 Ring Dips
10 Wallball 20/14
4 Power Snatch @ 50% 1 RM