Friday, July 10, 2015


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 Press

2 x 10 Overhead squat with 45/35 bar

Weightlifting

Push Press (Work up to a heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 minutes

7 Push Press @ 50%

10 Front Squat same weight

Rest 2 minutes

AMRAP in 5 minutes

Row 200 meters (worth 2 reps)

7 Burpees
Total score is combination of both AMRAPs