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 max rep attempts pull ups
Weightlifting
Front Squat (Max reps at 70% of 1 RM)
Each minute add one more front squat until you can not complete the required reps in that minute.
Min 1 = 1 front squat
Min 2 = 2 front squats
Min 3 = 3 front squats
Min 4 = 4 front squats
continue until reach max reps
EMOM
Metcon (AMRAP – Rounds)
EMOM for 14 Minutes
Odd: 5 Push Jerk @ 75-80% 1 RM – pull from ground
Even: 7 Deadlift (same weight) + 7 burpees over the bar
Record weight used in notes