Monday, June 15, 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

Clean

2 x 10 ring rows

Metcon (AMRAP – Rounds)

EMOM for 6 minutes

Odd: 5 Back Squat @ 75% 1 RM

Even: 10 HSPU

Rest 5 minutes

Metcon (AMRAP – Rounds)

EMOM for 6 mintues

Odd: 5 Front squats @ 135/95 from the ground

Even: 10 Pull-ups