Perdido Bay CrossFit – CrossFit
Skill: shoulder to overhead
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Shoulder Press (8, 6, 4, 2, 1 increase weight up to 90% of 1 RM)
Metcon (AMRAP – Rounds)
EMOM for 12 minutes
ODD: 7 STO + 5 Air Squats 115/85
EVEN: 8 Box Jumps 30/24 + 5 Push-ups