Friday, September 2, 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


2 max rep attempts HSPU


Deadlift (EMOM for 6 Minutes)

5 Deadlift at 65% of 1 RM


Metcon (AMRAP – Reps)

Total Reps

1 minute max effort at each station

10 seconds between stations to rest and rotate

Row for Calories

Push press 65/55

Deadlift 155/105

Abmat Sit-ups

Rest 4 minutes and repeat one more time
Scale approriately for Push press and Deadlift