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
Push Jerk
2 x 10 Pull-ups
Metcon (AMRAP – Rounds)
EMOM for 10 minutes
5 Strict Press @ 80%
Metcon (AMRAP – Rounds)
EMOM for 12 minutes
Odd: 5 Push Jerks- same weight
Even: 8 Dead lift – same weight