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
Box Jumps
2 x 10 box steps
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
Metcon
71615 (AMRAP – Reps)
71615
AMRAP for 3 minutes
5 Thrusters 75/55
7 Pull-ups
Rest 2 minutes
AMRAP for 3 minutes
5 Push Press 75/55
7 Burpees
Rest 2 minutes
AMRAP for 3 minutes
Run 100 meters (1 rep)
10 Air Squats