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
Thruster
2 x 10 Ring Dips
Gymnastics
Metcon (No Measure)
Open gymnastics practice
Athlete choice
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP for 15 minutes
Run 200 meters
7 Pull-ups
14 Thrusters 45/35
C2B Pull-ups and 75 lb Thruster for RX Plus