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
Thruster
2 sets max effort Pull-ups
Weightlifting
Metcon (AMRAP – Rounds)
EMOM for 7 Minutes
Min 1: 20 Thrusters @ 40% 1 RM
Min 2: Rest
Min 3: 15 Thrusters @ 50% 1 RM
Min 4: Rest
Min 5: 10 Thrusters @ 60% 1 RM
Min 6: Rest
Min 7: 5 Thrusters @ 70% 1 RM
Record weight used for each round in notes
Metcon
Metcon (Time)
5 RFT
10 Shoulder to overhead @ 95/65
10 Box Jumps 24/20