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
Metcon (Weight)
4 sets
clean pull + power clean + front squat + squat clean @ 60%
Metcon (AMRAP – Reps)
10 Minute Time Cap
3 clusters 115/85
Run 100 meters
4 clusters
Run 100 meters
5 clusters
Run 100 meters
6 clusters
Run 100 meters
Continue pattern until time cap