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
Back Squat
2 max rep attempts pull-ups
Weightlifting
Back Squat (15 minutes to find 1 RM)
Coach will run the clock. You have 15 minutes to find a 1 rep max.
Metcon
Metcon (AMRAP – Reps)
15 Minute Time Cap
1 Back Squat @80 – 85% of your 1 RM
10 Hand Release Push-ups
100 Meter run
2 Back Squat
10 Hand Release Push-ups
100 Meter run
3 Back Squat
10 Hand Release Push-ups
100 Meter run
4 Back Squat
10 Hand Release Push-ups
100 Meter run
5 Back Squat
10 Hand Release Push-ups
100 Meter run
Continue pattern to time cap.
Record weight used in note box.
Row if raining too hard.