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 max rep attempts ring rows
Weightlifting
Snatch (5 sets -Power snatch + OHS + snatch )
Increase weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP for 14 Minutes
5 snatch 95/65 (any form)
10 pull-ups
100 meter run