Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Snatch
2 x 10 Ring dips
Weightlifting
Snatch (Work up to a 1 RM)
Metcon
Metcon (Time)
Complete as many reps as possible in 7 minutes
2 Snatch ( any style) @ 65%
4 Hand Release Push-ups
6 Burpee Box Jumps 24/20
4 Snatch
6 Hand Release Push-ups
8 Burpee Box Jumps
6 Snatch
8 Hand Release Push-ups
10 Burpee Box Jumps
8 Snatch
10 Hand Release Push-ups
12 Burpee Box Jumps
10 Snatch
12 Hand Release Push-ups
14 Burpee Box Jumps
Continue pattern until time cap