Monday, February 22, 2016


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

2 x max effort pull-ups

Metcon

Metcon (AMRAP – Rounds)

EMOM for 12 Minutes

Odd: 5 Back squat @ 75% 1 RM

Even: 15 Hand release push-ups
Record weight used in notes

Metcon

Metcon (AMRAP – Rounds)

EMOM for 12 Minutes

Odd: 7 Shoulder to overhead @ 65% 1 RM Push Jerk

Even: 7 Front squats – same weight
Record weight used in notes