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
Shoulder Press
2 x 10 AbMat Sit-ups
Weightlifting
Shoulder Press (5, 4, 3, 2, 1 – Work to a heavy single)
Metcon
Metcon (Time)
20 Wallballs 20/14
30 Shoulder Press 75#
40 T2B
400m Run
40 T2B
30 Shoulder Press 75#
20 Wallballs 20/14
Partners can split reps for all movements, but run must be completed together.