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
Front squat
2 max rep attempts pull-ups
Weightlifting
Front Squat (5 x 5 @ 65 – 75% of 1 RM)
All working sets done at weight
EMOM
Metcon (AMRAP – Rounds)
EMOM for 12 Minutes
Even: 10 Front rack lunges 95/65
Odd: 10 Push press 95/65