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
Run if the weather is apporpriate
Skill Work
Back squat, push press and front rack lunge
2 max rep attempts pull-ups
EMOM
Metcon (AMRAP – Rounds)
EMOM for 9 Minutes
4 Backsquat @ 80% 1 RM
Record weight used in notes
EMOM
Metcon (Time)
5 RFT
10 Push press 95/65
10 Front rack lunge 95/65
Record weight used in workout
RX + 115/75
Time cap 15 minutes