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: muscle-up transitions
Metcon (Weight)
EMOM for 8 minutes
Odd: 5 halting deadlift @ 80% 1 RM clean weight, 2-3 second pause at top
Even: Max time ring hold
Metcon (AMRAP – Rounds)
EMOM for 12 minutes
Odd: 8 reps, one are dumb bell snatch, alternating arms 70/45
Even: 5 muscle-ups