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
Squat cleans
2 x 10 T2B
Weightlifting
Clean (Work up to a 1 RM: squat clean)
Metcon
Metcon (Time)
7 RFT
3 Squat Cleans @ 70-80% of 1 RM
5 HSPU
7 Medball Sit-ups
20 min time cap