Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Hang Power Snatch
2 x 10 GHD Sit-ups
Hang Power Snatch (5 x 3 increase weight)
Metcon (AMRAP – Reps)
One time through for total Reps
AMRAP in 6 minutes
5 Push Press 155/105
7 Wall ball 20/14
Rest 1 minute
AMRAP in 6 minutes
Row 15 Calories
7 Burpees