Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Overhead squat
2 x 10 OHS with PVC
Snatch (7 sets: 1 snatch + 1 OHS – increase weight)
Metcon
Metcon (Time)
21-15-9
Power Snatch 95/65
Box Jump 24/20
Rx Plus 115/85 power snatch