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
Thruster
2 x 10 Pull-ups
Thruster (Work up to a 1 RM)
Metcon (AMRAP – Rounds)
EMOM for 14 minutes
Odd: 10 Front Squats 115/85
Even: 6 burpee box jumps 24/20