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
Clean
2 x 10 ring rows
Metcon (AMRAP – Rounds)
EMOM for 6 minutes
Odd: 5 Back Squat @ 75% 1 RM
Even: 10 HSPU
Rest 5 minutes
Metcon (AMRAP – Rounds)
EMOM for 6 mintues
Odd: 5 Front squats @ 135/95 from the ground
Even: 10 Pull-ups