Monday, December 29, 2014


Perdido Bay CrossFit – CrossFit

Skill: shoulder to overhead

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Shoulder Press (8, 6, 4, 2, 1 increase weight up to 90% of 1 RM)

Metcon (AMRAP – Rounds)

EMOM for 12 minutes

ODD: 7 STO + 5 Air Squats 115/85

EVEN: 8 Box Jumps 30/24 + 5 Push-ups