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
Thruster
2 x 10 hip extensions
Thruster (5 x 3 increase weight)
Metcon
Metcon (AMRAP – Reps)
AMRAP in 4 Minutes
10 Thrusters 95/65
8 Ring dips
Rest 3 minutes
AMRAP in 4 Minutes
10 Wallball 30/20/14
10 Medball Sit-ups (same weight)