Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Row if raining
Skill Work
Split Jerk
2 max rep attempts ring dips
Weightlifting
Split Jerk (6 x 2 increase weight)
Metcon
Metcon (Time)
5 RFT
5 Push Jerk @ 70 – 75% your highest split jerk
10 Burpee Box Jumps Overs