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
2 x 10 Squats, Sit-ups
Overhead Squat (Increase weight each set 5 sets)
Metcon (Time)
For Time
3 power snatches @ 85% 1 RM
then
30, 20 ,10 reps of
Wallballs 20/14
Pull-ups
then
3 power snatches @ 85% 1 RM