Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Push Jerk
2 max rep attempts of T2B
Weightlifting
Push Jerk (5 x 4 @ 80-85% 1 RM)
Metcon
Metcon (AMRAP – Reps)
10 minute time cap
2 Push jerk @ 80% of the weight used in weightlifting today
4 Ab mat Sit-ups
6 Walking lunge
4 Push jerk
8 Ab mat sit-ups
12 Walking lunge
8 Push jerk
16 Ab mat sit-ups
24 Walking lunge
16 Push jerk
32 Ab mat sit-ups
48 Walking lunge
continue pattern until time cap