Monday, June 27, 2016

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