Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Front squat – keep strong form at weight
2 max rep attempts of pull-ups
Front Squat (EMOM X6 – 3 reps )
EMOM for 6 minutes
3 reps – increase weight every minute until you can not complete the 3 reps in the minute.
Start first round at 60% of 1 RM.
Metcon (AMRAP – Rounds)
EMOM for 12 Minutes
Odd: 8 Push press @ 50% of 1 RM
Even: 8 Front rack lunge – same weight
Record weight used in note box