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
KB snatch
2 max rep attempts ring dips
Weightlifting
Kettlebell Snatch (Technique work – increase weight)
Safety and technique are more important than weight. Alternate arms for practice
Metcon
Metcon (Time)
4 RFT
Run 200 meters
6 Hang Power snatch 95/65
10 Pull-ups
RX + = 135/95/ C2B