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
Back Squat
2 x max effort pull-ups
Metcon
Metcon (AMRAP – Rounds)
EMOM for 12 Minutes
Odd: 5 Back squat @ 75% 1 RM
Even: 15 Hand release push-ups
Record weight used in notes
Metcon
Metcon (AMRAP – Rounds)
EMOM for 12 Minutes
Odd: 7 Shoulder to overhead @ 65% 1 RM Push Jerk
Even: 7 Front squats – same weight
Record weight used in notes