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
2 x 10 Pull-ups
Weightlifting
Snatch (Work up to 1 RM)
Metcon
Metcon (Time)
4 RFT
10 Snatch @ 50% of 1RM
Run 200 meters
10 Back Squat same weight (pull from ground)