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
Overhead Squat
2 x max rep Ring Push-ups
Weightlifting
Overhead Squat (4 sets of 3 reps, increase weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
15 T2B
10 Deadlifts @ 115/75
5 Overhead Squats @ 115/75
Pick a weight you can use for both the deadlifts and the overhead squats. Overhead squats will be from the floor.