Friday, November 18, 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 HSPU

Weightlifting

Shoulder Press (Work up to 1 RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 4 minutes

5 Front squats 50% 1 RM

Run 50 feet (1 rep)

Rest 3 minutes

AMRAP in 4 Minutes

6 Push press @ 60% 1 RM Shoulder Press

Row 150 Meters (1 rep)
Your score is total reps for both AMRAPs