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
Snatch grip deadlift
2 x 10 GHD Sit-ups
Weightlifting
Power Snatch (1 snatch grip DL + 1 power snatch)
1 x 3 @ 65%
1 x 3 @ 75%
1 x 2 @ 85%
Metcon
Metcon (Time)
5 RFT
15 Power snatch @ 50% 1 RM
7 T2B
15 Walking lunges