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
Shoulder Press
2 x max effort HSPU
Weightlifting
Shoulder Press (Work up to heavy single)
EMOM
Metcon (AMRAP – Rounds)
EMOM for 14 minutes
Odd: 7 shoulder press @ 50% heavy single
Even: 10 thrusters – same weight (from rack)
Rx Plus – Do 5 burpees after the shoulder press within the minute and 5 burpees after the thrusters within the minute.