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
Wallball
2 x 10 box steps
Max Height Box Jump (Record in inches in your notes)
Metcon (AMRAP – Reps)
AMRAP in 4 minutes
7 Box jumps 24/20
10 Push-ups
Rest 2 minutes
AMRAP in 4 minutes
7 Wallball 20/14
10 Sit-ups