Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Rope climbs/foot locks
2 x 10 Push-ups
Weightlifting
Push Press (4 x 3 increase weight)
Metcon
112415 (AMRAP – Reps)
2 Rounds for Total Reps
1 minute max reps at each station
Rope climb
Front rack lunge 95/65
Row for Calories
Push press 95/65
Airdyne for Calories
Medball Sit-ups 20/14
Rest
7 stations – max reps/cals for 1 minute at each station. No rest between stations, except rest station.