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
Thurster
2 x 10 Box Jumps
Weightlifting
Thruster (4 x 3 @ 60% 1 RM)
Metcon
Metcon (AMRAP – Reps)
AMRAP in 5 minutes
Row 200 meters (2 reps)
5 Thrusters 75/55
Rest 3 minutes
AMRAP in 5 minutes
4 HSPU
7 Goblet Squats 53/35