Monday, April 6, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Clean and Jerk

2 x 10 Push-ups

Metcon (AMRAP – Rounds)

EMOM for 10 minutes

5 Clean and Jerks 135/95

rest 4 minutes before next EMOM

Metcon (AMRAP – Rounds)

EMOM for 10 minutes

Odd: 7 T2B

Even: 4 Thrusters 135/95