Monday, July 13, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Skill Work

Weightlifting

Front Squat (15 Minutes to reach 1 RM)

Metcon (AMRAP – Rounds)

71315

EMOM for 16 minutes

Odd: 5 squat cleans @ 50% 1 RM FS

Even: 7 HSPU
Squat cleans may be lighter than 50% if appropriate based on techniqe