Monday, August 24, 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 Jerks

2 x 10 Ring Dips

Metcon (AMRAP – Rounds)

EMOM for 10 Minutes

Odd: 6 Front Rack Lunges 115/85

Even: 8 Burpees

Rest 3 Minutes

Metcon (AMRAP – Rounds)

EMOM for 10 Minutes

Odd: 6 Push Jerks 115/85

Even: 8 Front Squats 115/85