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 Hand release push-ups
Weightlifting
Push Jerk (Work up to a 1 RM)
Metcon
Metcon (AMRAP – Rounds)
EMOM for 18 minutes – 6 Sets
Min 1: 8 Deadlift @ 75% 1 RM push jerk
Min 2: 5 Power cleans – same weight
Min 3: 3 Push Jerks – same weight
Min 4: 8 DL
Min 5: 5 Power cleans
Min 6: 3 Push Jerks
Min 7: 8 DL
Min 8: 5 Power cleans
Min 9: 3 Push Jerks
Record weight used in notes
Min 1 – 3 is one set
Min 4 – 6 is the second set
Continue pattern until all 18 minutes have been complete (6 sets).