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
Front rack lunges
2 x 10 Pull-ups
Weightlifting
Back Squat (5 x 5 @ 70%)
Metcon
Metcon (AMRAP – Reps)
As many reps as possible in 12 minutes
5 Front rack lunges 35 -40% 1 RM BS
5 Burpees
5 HSPU
Run 200 meters
10 Front rack lunges
10 Burpees
10 HSPU
Run 200 meters
15 Front rack lunges
15 Burpees
15 HSPU
Run 200 meters
20 Front rack lunges
20 Burpees
20 HSPU
Run 200 meters
25 Front rack lunges
25 Burpees
25 HSPU
Run 200 meters