Monday, January 25, 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

Push Press

2 x max unbroken sets of Ring Dips

Weightlifting

Metcon (AMRAP – Rounds)

EMOM 12 minutes

Odd: 6 Push Press @ 70-75% 1 RM

Even: 6 Front squats – same weight
Record weight used in notes

Weightlifting

Metcon (AMRAP – Rounds)

EMOM for 12 minutes

Odd: 8 Back squats @ 50% 1 RM

Even: 10 Hand release Push-ups
Record weight used in notes