Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
2 x Pull-ups
5 Thrusters @80%(pull from floor)
10 Pull-ups (C2B for Rx plus)
Treat this like an EMOM, so go to next movement when you are ready. Should go unbroken on Thrusters and Pull-ups.
Metcon (AMRAP – Rounds)
EMOM for 12 minutes
Odd: 8 Back squat (same weight as earlier) From rack
Even: “L” sits for 25 Seconds
1. Record weight used in notes
2. Use 2 plates as platforms for your “L” sits. Keep your feet up as much as possible.