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 Jerk
2 x 10 hip extensions
Weightlifting
Deadlift (4 x 5 @ 70%)
Metcon
73115 (AMRAP – Reps)
AMRAP for 4 minutes
5 Push jerk 115/85 Pull from the ground
7 Bar over Burpees
Rest 3 minutes
AMRAP for 4 minutes
5 HSPU
7 Box Jumps 24/20