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
Push Jerk and Split Jerk
Clean and Jerk (6 sets:Hang clean + clean + Jerk -increase weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 minutes
5 Clean and jerks 135/95
Run 200 meters