Monday, December 28, 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

Back squat positioning

2 x 10 Pull-ups

Weightlifting

Back Squat (4 x 3 increase weight )

Metcon

Metcon (AMRAP – Rounds)

EMOM for 14 minutes

Odd: 3 DL + 2 Cleans + 1 Front squat @ 75% of 1 RM Power clean

Even: 12 Front lunges holding plate 45/25
Adjust weight for DL/clean/front squat – should be heavy but not devastating.

Front lunges – step forward and then back as usual but hold the plate tight to your chest.

Warm-up for cleans before EMOM