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 Press
2 x max unbroken sets of Ring Dips
Weightlifting
Metcon (AMRAP – Rounds)
EMOM 12 minutes
Odd: 6 Push Press @ 70-75% 1 RM
Even: 6 Front squats – same weight
Record weight used in notes
Weightlifting
Metcon (AMRAP – Rounds)
EMOM for 12 minutes
Odd: 8 Back squats @ 50% 1 RM
Even: 10 Hand release Push-ups
Record weight used in notes