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 HSPU
Weightlifting
Deadlift (EMOM for 6 Minutes)
5 Deadlift at 65% of 1 RM
Metcon
Metcon (AMRAP – Reps)
Total Reps
1 minute max effort at each station
10 seconds between stations to rest and rotate
Row for Calories
Push press 65/55
Deadlift 155/105
Abmat Sit-ups
Rest 4 minutes and repeat one more time
Scale approriately for Push press and Deadlift