Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Power cleans
2 x 10 Pull-ups
Weightlifting
Power Clean (4 x 3 increase weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
Paleo Challenge Workout
AMRAP in 12 minutes
5 Power cleans 135/95
10 Wallball 20/14
15 Sit-ups