Friday, May 27, 2016

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

Shoulder Press

2 max rep attempts Ring Rows


Shoulder Press (Work up to 1 RM)


Metcon (AMRAP – Reps)

3 Sets for max reps

45 seconds max effort at each station with 15 seconds to rest and rotate

Ring Rows

Shoulder press 75/55

Back squat 115/75

Jump Rope – 3 reps for a double – 1 rep for single

Rest 2 minutes between sets
Your score is total reps for all 3 sets