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
Rope Climbs
2 x 10 Hip Extensions
Weightlifting
Clean and Jerk (Work up to 1 RM)
Metcon
Metcon (Time)
3 RFT
5 Clean and Jerks @ 70% 1 RM
Run 200 meters
1 Rope Climb