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
Power Cleans
2 x 10 T2B
Power Clean (2 x 5 Warm-up for EMOM)
Warm-up to working weight for EMOM
EMOM
Metcon (Weight)
EMOM 8 Minutes
4 Front Squat + 6 Front rack lunge
@ 45 -50% 1 RM Front Squat
Rest 3 minutes and change weights
Metcon (Weight)
EMOM 10 Minutes
3 Deadlift + 3 Power Cleans @ 60 – 70% of 1 RM Power clean