Monday, July 27, 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

Push Jerk

2 x 10 GHD Sit-ups

Weightlifting

Push Jerk (5, 4, 3, 2, 1)

EMOM

Metcon (AMRAP – Rounds)

EMOM for 14 Minutes

Odd: 5 Front Squats @ 60% from the ground

Even: 5 Wallball + 3 Burpees