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
Split Jerk and Push Jerk
2 x 10 GHD Sit-ups
Clean Pull (3 x 3 increase weight: explode through heel)
Hang Power Clean and Jerk (3 x 2 increase weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
5 Power clean and Jerks 135/95
7 Pull-ups