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
Overhead squats
2 x 10 OH squats with PVC
Weightlifting
Overhead Squat (4 x 4 @ 75%)
Metcon
72415 (AMRAP – Reps)
AMRAP for 4 Minutes
7 Back squat 135/95
10 Ring Dips
Rest 3 minutes
AMRAP for 4 Minutes
7 T2B
10 Overhead walking lunge 45/25 plate