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
Push Jerks and Front squats
2 max rep attempts HSPU
Weightlifting
Front Squat (5 x 4 @ 70% of 1RM)
Metcon
Metcon (AMRAP – Reps)
AMRAP in 4 Minutes
6 Front squats 135/95 from floor
10 Deadlift same weight
rest 3 minutes
AMRAP in 4 Minutes
6 Push Jerks 95/65
10 Ring Pulls (44 inch from floor)