Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Front Squat (4 x 4 @ 70%)
Metcon (AMRAP – Reps)
8 Minutes to get as many reps of the following sequence completed as many times as possible
2 Rounds
5 Front squat 135/95
5 Burpees
Rest 1 minute on your own, then
2 Rounds
5 Back Squat 135/95
5 Star Jumps
Rest 1 minute on your own, then
2 Rounds
5 Dead Lift 135/95
5 Walking lunges
Rest 1 minute on your own, then start again