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
Push Press
2 x 10 Overhead squat with 45/35 bar
Weightlifting
Push Press (Work up to a heavy single)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 5 minutes
7 Push Press @ 50%
10 Front Squat same weight
Rest 2 minutes
AMRAP in 5 minutes
Row 200 meters (worth 2 reps)
7 Burpees
Total score is combination of both AMRAPs