Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Power snatch (3 positions)
2 x 10 GHD Sit-ups
Weightlifting
Power Snatch (3 Position power snatch 5 sets)
High hang (pockets), above knee, from floor. Work up in weight.
Metcon
Metcon (Time)
15 – 10 – 5
Power snatch 115/95
Ring Dips
Medball Sit-ups 20/14