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
Wallball
2 x 10 Push-ups
Weightlifting
Metcon (Time)
Farmers Carry
Each athlete will accumulate 100 ft of farmers carry.
Men 35 lb plates each hand
Ladies 25 lb plates each hand
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP for 14 Minutes
Run 400 m
10 Pull-ups
20 Wallball 20/14