Monday, June 6, 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

Skill Work

Warm up OHS and thrusters to the weight you will be using in the EMOM.

2 max rep attempts pull-ups.

EMOM

Metcon (AMRAP – Rounds)

EMOM for 14 Minutes

Odd: 6 OHS 95/65

Even: 7 Thrusters 96/65
Record weight used in notes.

Rx + 115/85

EMOM

Metcon (AMRAP – Rounds)

EMOM for 10 Minutes

Odd: 5 Back squat @ 75% of 1 RM

Even: Run or Row 100 meters
Depending on weather run or row