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
Medball over shoulder
2 x 10 Air Squats
Paused Front Squat (4 x 4 @ 50% 4 second pause)
Metcon (AMRAP – Reps)
12 Minute Time Cap
40 Medball over shoulder 30/20 buy in
then
3 Hand release push-ups
3 KB swing 53/35
6 Hand release push-ups
6 KB swing
9 Hand release push-ups
9 KB swing
12 Hand release push-ups
12 KB swing
continue pattern until time cap