Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Back Squat
2 x 10 air squats (Do slowly and work on mobility)
Weightlifting
Back Squat (3 x 5 @ 65%)
Back Squat (3 x 4 @ 75%)
Back Squat (3 x 3 @ 85%)
Metcon
Metcon (AMRAP – Rounds)
EMOM for 10 minutes
Odd: 10 Front rack lunge (from floor) 75/55
Even: 10 Ring Dips