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
Overhead Squats
2 x 10 box jumps
Overhead Squat (4 x 3 work up in weight)
CrossFit Games Open 15.2 Scaled (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
6 Overhead Squats, 65# / 45#
6 Chin-over-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
8 Overhead Squats, 65# / 45#
8 Chin-Over-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
15.2 (AMRAP – Reps)
0:00 – 3:00
2 Rounds of:
6 Overhead Squats, 95# / 65#
6 Chest 2 Bar Pull-ups
3:00 – 6:00
2 Rounds of:
8 Overhead Squats, 95# / 65#
8 Chest 2 Bar Pull-ups
6:00 – 9:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest 2 Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
AMRAP – Reps