Friday, May 22, 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

Muscle-ups

2 x 10 pull-ups

Metcon (AMRAP – Rounds)

EMOM for 8 minutes

3 Muscle-ups

Use the least amount of resistance as possible if using a band

If you can already do kipping MU try adding weight (10 lb wallball between legs)

Metcon (AMRAP – Rounds and Reps)

EMOM for 10 minutes

Odd: 5 Power clean and jerk 135/95

Even: 7 T2B