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
Thruster
2 x max rep GHDSU
Weightlifting
Thruster (4 sets of 4 Increase weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
Max rounds and reps in 3 minutes of:
2 Thrusters @ 95/65
4 Box Jumps @ 24/20
6 Ring Rows
Rest 1 minute. Repeat for a total of 4 cycles
Score is total rounds and reps for all 4 cycles.