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
Snatch
2 max rep attempts ring dips
Weightlifting
Snatch (6 x 2 increase weight)
Squat or split snatch
May come from the hang but must finish with squat or split.
Metcon
Metcon (Time)
10 RFT
1 Snatch @ 90% of today’s weight lifting 2 rep heavy
3 HSPU
5 Abmat Sit-ups