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
Push Jerk
2 x 10 Pull-ups
Weightlifting
Push Jerk (Work up to a 1 RM)
EMOM
Metcon (AMRAP – Rounds)
EMOM for 14 Minutes
Odd: 4 Push Jerks @ 85% 1 RM
Even: 6 Back Squats same weight