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
Push Jerk
2 max rep attempts T2B
Weightlifting
Push Jerk (5 x 4 @ 80% of 1 RM)
Metcon
Metcon (AMRAP – Reps)
10 Minute Time Cap
2 Push Jerk @ 80% of weight used in weightlifting today
4 Ab mat sit-ups
6 Walking lunge
4 Push Jerk
8 Ab mat sit-ups
12 Walking lunge
8 Push Jerk
16 Ab mat sit-ups
24 Walking lunge
16 Push Jerk
32 Ab mat sit-ups
48 Walking lunge
continue pattern unitl time cap