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
Squat Cleans
2 x 10 Hip Extensions
Clean (4 x 3 – go heavy)
Metcon (AMRAP – Rounds)
EMOM for 14 minutes
Odd: 10 Thrusters 95/65
Even: 10 C2B Pull-ups