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
Power clean
2 x 10 hip extensions
Weightlifting
Metcon (Weight)
6 Sets increase weight
1 Power clean + 1 Push press + 1 back squat
Record highest weight used
Safety: do not let bar land on neck when moving from overhead to back squat position.
Metcon
Metcon (AMRAP – Rounds)
EMOM for 12 minutes
Odd: 4 Power cleans + 4 Front Squats 80% of 1 RM power clean
Even: 6 Back squats (same weight)
Record weight used in notes