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 Squats
2 x 10 OHS with PVC
Metcon (AMRAP – Reps)
2 Rds
2 minutes max rep of Abmat sit-ups
2 minutes max rep Push-ups
no rest between sit-ups and push-ups
2 minute rest between rounds
Total of all rounds for score
In your notes separate your totals for sit-ups and push-ups
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#