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
Overhead squat
2 x 10 OHS with PVC
Weightlifting
Overhead Squat (4 x 3 increase weight)
Metcon
Metcon (AMRAP – Reps)
AMRAP for 4 minutes
Run 100 (1 Rep)
8 OHS 95/65
Rest 4 minutes then,
AMRAP for 4 minutes
8 Wallball 20/14
10 V-Ups