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
Technique to move through complex for WOD
2 x 10 Hand release push-ups
Weightlifting
Metcon (Weight)
EMOM for 10 Minutes
3 Back squats @ 80% of 1 RM
Note rounds completed
Metcon
Metcon (Weight)
EMOM for 10 Minutes
2 Sets of Front Squat + Push Jerk + Back Squat @ 50% of 1 RM Back Squat
Scale as appropriate
Note round completed