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
Snatch grip deadlift
2 x 10 Pull-ups
Weightlifting
Metcon (AMRAP – Rounds)
EMOM for 10 Minutes
Odd: 5 Snatch @ 75%
Even: Run 100 meters
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP for 12 Minutes
10 Snatch Grip Deadlift (same weight)
10 HSPU
25 Air Squats