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: split or squat
2 max sets ring-dips
Weightlifting
Snatch (Work up to 1 RM )
Squat or split only
Metcon (Time)
5 RFT
3 Snatch @ 75% of 1 RM
10 Ring Dips
Run 200 meters
Snatch must be squat or split