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
Push jerk
2 max rep attempts ring dips
Weightlifting
Push Jerk (5 X 4 increase weight)
Metcon
Metcon (Time)
4 RFT
21 Walking lunges
7 Push Jerks @ 85- 90% of heaviest from today
7 Burpees