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
Push Jerk
2 x 10 box steps
Push Jerk (Work up to 1 RM)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 minutes
5 Push Jerks @ 65%
10 Box Jumps 24/20
7 Burpees