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 Jerks
2 x 10 Ring Dips
Metcon (AMRAP – Rounds)
EMOM for 10 Minutes
Odd: 6 Front Rack Lunges 115/85
Even: 8 Burpees
Rest 3 Minutes
Metcon (AMRAP – Rounds)
EMOM for 10 Minutes
Odd: 6 Push Jerks 115/85
Even: 8 Front Squats 115/85