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
Push Jerk
2 x 10 hip extensions
Push Jerk (4 x 3 increase weight)
Metcon (AMRAP – Reps)
AMRAP in 4 minutes
4 Push Jerk @ 80% (of highest 4 x 3)
6 Front Squats (same weight)
Rest 5 minutes then
AMRAP in 4 minutes
4 Push Jerk @ 50% (of highest 4 x 3)
6 Front Squats (same weight)