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
Cover all skills for WOD
2 x 10 Ring Dips
Technique
Metcon (No Measure)
Move through all stations of WOD completing 5 reps at each station. Take 30 seconds at each station to complete the 5 repetitions and rest before moving to next station.
Metcon
Metcon (AMRAP – Reps)
2 Rounds for max reps
Each athlete will move through the 7 station circuit. At each station each athlete will work for 45 seconds for max reps, rest 15 seconds and rotate to next station.
Station 1 – Front Squats @ 85 lbs
Station 2 – Push Press @ 65 lbs
Station 3 – Back Squat @ 115 lbs
Station 4 – Rest
Station 5 – Bench Press @ 55 lbs
Station 6 – Thrusters @ 55 lbs
Station 7 – Deadlift @ 115 lbs