Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Metcon (AMRAP – Reps)
EMOM for 6 minutes
10 chest 2 bar pull-ups
If you can not complete all 10 reps in that minute, then continue with a new attempt at beginning of next minute. Complete all 6 minutes. Your score is total pull-ups completed.
Metcon (Time)
3 RFT
10 Wallball 20/14
15 Push-ups
Then immediately
3 RFT
7 HSPU
15 Medball sit-ups 20/14