Perdido Bay CrossFit – CrossFit
Friends and Family Month!
Daily Warm-up 4 (No Measure)
Airdyne 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Ball Slams
2 x 10 Air Squats
Weightlifting
Deadlift (4 x 5 work up in weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
12 AMRAP
Partner 1 – 8 KB swings 53/35
Partner 2 – 8 SDLHP 53/35
Partner 1 – 8 Jumping Split Squats
Partner 2 – 8 Ball Slams 35/20
Partner 1 – 8 Deadlift 155/105
After Partner 1 completes the final deadlift rep, Partner 2 will begin KB swings. Only 1 person working at a time. Reps for each movement will NOT be partitioned between partners.