Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Back squat positioning
2 x 10 Pull-ups
Back Squat (4 x 3 increase weight )
Metcon (AMRAP – Rounds)
EMOM for 14 minutes
Odd: 3 DL + 2 Cleans + 1 Front squat @ 75% of 1 RM Power clean
Even: 12 Front lunges holding plate 45/25
Adjust weight for DL/clean/front squat – should be heavy but not devastating.
Front lunges – step forward and then back as usual but hold the plate tight to your chest.
Warm-up for cleans before EMOM