Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Shoulder to overhead
2 x 10 ring dips
Push Jerk (5 x 3 increase weight)
Metcon (AMRAP – Reps)
14 minute time cap
3 push jerk 135/95
20 feet overhead walking lunge 35/15
6 push jerk
40 feet OH walking lunge
9 push jerk
60 feet OH walking lunge
12 push jerk
80 feet OH walking lunge
15 push jerk
100 feet OH walking lunge
Continue this pattern until time cap