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 Jerk
2 x 10 GHD Sit-ups
Weightlifting
Push Jerk (5, 4, 3, 2, 1)
EMOM
Metcon (AMRAP – Rounds)
EMOM for 14 Minutes
Odd: 5 Front Squats @ 60% from the ground
Even: 5 Wallball + 3 Burpees