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
Power cleans
2 x 10 HSPU
Hang Power Clean (5 sets of 3 increase weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP for 12 minutes
5 power cleans 155/105
10 burpees
15 air squats