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
Shoulder Press
2 max rep attempts ring dips
Weightlifting
Shoulder Press (6 x 3 increase weight)
Metcon
Metcon (Time)
For time
5 Push press @ 80% 1 RM
10 Squat box jumps 24/20
15 Weighted abmat sit-ups 20/14
10 Push press
15 Squat box jumps
20 Weighted abmat sit-ups
15 Push press
20 Squat box jumps
25 Weighted abmat sit-ups
Use a medball or KB for sit-ups. Touch to floor above head and then touch toes.