Perdido Bay CrossFit – CrossFit
Daily Warm-up 4 (No Measure)
Airdyne 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Snatch
2 x 10 pull-ups
Metcon (AMRAP – Rounds)
EMOM for 8 minutes
4 Snatch @ 85%
Metcon (AMRAP – Reps)
Death by Wallball
Every minute you add one more rep until you can not complete the number of reps in that minute.
Minute 1 = 1 WB
Minute 2 = 2 WB
Etc.
Go heavy if you can
Men RX 30 lbs
Women RX 20 lbs