Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
2 x 10 Push-ups, Squats
Skill work: Efficient shoulder to overhead technique
500 meter row (Time)
Metcon (AMRAP – Reps)
12 minute time cap
Run 400 meters
50 medball sit-ups
50 Hand release push-ups
50 Walking lunges
25 Deadlift 135/95
25 Ring Dips
25 Burpees
25 Shoulder to overhead 45/35
Use same bar, takes weights off yourself.
If you complete in 12 minutes then start round 2.