Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
2 x 10 Medball Sit-ups 20/14
Front Squat (4 x 8 @ 50% of 1 RM (same weight))
These are max speed squats.
Descend slowly and accelerate on the way up. Stay on your heel, do not go to the toes.
Metcon (AMRAP – Rounds and Reps)
AMRAP for 14 minutes
7 Box Jumps
Run 100 meters