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
Deadlift
2 x T2B
Weightlifting
Deadlift (3 x 3 @ 80% )
This will be heavy, so warm up well. All three sets will be at your working weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 4 minutes
Sprint 50 meters
5 Wallball 30/20/14
Rest 4 minutes
AMRAP in 4 minutes
10 Thrusters 65/45
5 Box Jumps 24/20
Your score is your combined rounds and reps for both AMRAPs