Monday, December 22, 2014


Perdido Bay CrossFit – CrossFit

Skill: muscle-ups

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Deadlift (Take 15 minutes to reach 1 RM )

Metcon (AMRAP – Rounds)

EMOM for 14 minutes

Odd: 5 Deadlift at 70% of 1 RM

Even: 5 Muscle-ups