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
Shoulder Press
2 max rep attempts Ring Rows
Weightlifting
Shoulder Press (Work up to 1 RM)
Metcon
Metcon (AMRAP – Reps)
3 Sets for max reps
45 seconds max effort at each station with 15 seconds to rest and rotate
Ring Rows
Shoulder press 75/55
Back squat 115/75
Jump Rope – 3 reps for a double – 1 rep for single
Rest 2 minutes between sets
Your score is total reps for all 3 sets