Perdido Bay CrossFit – CrossFit
Daily Warm-up 4 (No Measure)
Airdyne 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Shoulder press/push press
2 x max effort ring push-ups
Weightlifting
Shoulder Press (4 x 4 @ 70%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP for 8 Minutes
5 Push Press @ 115/85
Run 100 meters
5 Burpees