Monday, August 17, 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

Push Jerk

2 x 10 Pull-ups

Weightlifting

Push Jerk (Work up to a 1 RM)

EMOM

Metcon (AMRAP – Rounds)

EMOM for 14 Minutes

Odd: 4 Push Jerks @ 85% 1 RM

Even: 6 Back Squats same weight