Perdido Bay CrossFit – CrossFit
Skill: shoulder to overhead movements
Daily Warm-up 4 (No Measure)
Airdyne 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Metcon (Weight)
Push Press + Push Jerk + Split Jerk
Increase Weight
6 x 1 increase weight
Metcon (AMRAP – Reps)
Complete as many rounds as possible in 4 minutes of
10 T2B
10 Sit-ups
5 Hang Power Snatch 95/65
If 75 reps (3 Rds) complete in under 4 minutes time extends to 8 minutes
If 150 reps (6 Rds) complete in under 8 minutes time extends to 12 minutes
If 225 reps (9 Rds) complete in under 12 minutes time extends to 16 minutes
etc.