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
Deadlift
2 max rep attempts ring push-ups
Weightlifting
Deadlift (5 Reps at each percentage )
5 reps at 65%, 70%, 75%
3 reps at 80%
record your last set
Metcon
Metcon (AMRAP – Reps)
AMRAP in 4 Minutes
50 meter run (1 rep)
7 Box jumps 24/20
rest 2 minutes
AMRAP in 4 Minutes
50 Feet walking lunge (2 reps)
7 DL 165/105
rest 2 minutes
AMRAP in 4 Minutes
5 Burpees
10 Knees up
Score is total reps for all three AMRAPs
RX+ = must do all
30/24 on box
225/145 DL
T2B