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
Overhead squats
2 x 10 OHS with PVC
Overhead Squat (5, 4, 3, 2, 1 increase weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 14 minutes
Run 400 meters
30 OHS 75/55
20 Ring Dips
10 Box Jumps 24/20