Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Overhead squat
2 x 10 overhead squat with warm-up bar
Overhead Squat (Work up to a 1 RM)
Metcon (AMRAP – Reps)
10 Time Cap
3 OHS at 50% of 1RM
5 Box Jumps 24/20
6 OHS
10 Box Jumps
9 OHS
15 Box Jumps
12 OHS
20 Box Jumps
15 OHS
25 Box Jumps
Continue pattern until time cap