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
Thrusters
2 x 10 GHD Sit ups
Thruster (4 x 3 @ 70% of 1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
“Rahoi”
AMRAP in 12 mins
12 Box Jumps @ 24/20
6 Thrusters @ 95/65
6 Barbell Burpees