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
Thruster
2 x 10 Ring Push-ups
Weightlifting
Thruster (4 x 3 @ 80% 1 RM)
Metcon
Metcon (AMRAP – Reps)
AMRAP in 5 minutes
Row 10 calories
10 Wallball 20/14
Rest 4 minutes
AMRAP in 5 minutes
10 Goblet Squats 53/35
10 Push Press 75/55
Total reps from both AMRAPs for score