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
Deadlift
2 max rep attempts Ring push-ups
Weightlifting
Deadlift (4 x 6 @ 65%)
All working sets at 65%
Metcon
Metcon (AMRAP – Reps)
AMRAP in 4 Minutes
6 HSPU
8 Goblet squats 70/53/44/35/26
Athletes picks weight
rest 3 minutes
AMRAP in 4 Minutes
6 Wallball 20/14
8 Medball sit-ups – same weight
Your score is total reps for both AMRAPs
Record weight used for goblet squats