Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Row if raining
Skill Work
Hang clean
2 max rep sets of pull-ups
Weightlifting
Hang Clean (Work to a heavy single)
Full squat clean from the high hang.
EMOM
Metcon (AMRAP – Rounds)
EMOM for 10 Minutes
Odd: 10 Squat cleans @ 50% of highest from weightlifting
Even: 7 C2B Pull-ups
Squat clean sets:
Min 1 = 10 @ 50% highest today
Min 3 = 8 @ 60% highest today
Min 5 = 6 @ 70% highest today
Min 7 = 4 @ 80% highest today
Min 9 = 2 @ 90% highest today
Each athlete will need to changes thier own weights
*Record weights used in notes