Monday, March 14, 2016


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

Shoulder Press

2 x max effort HSPU

Weightlifting

Shoulder Press (Work up to heavy single)

EMOM

Metcon (AMRAP – Rounds)

EMOM for 14 minutes

Odd: 7 shoulder press @ 50% heavy single

Even: 10 thrusters – same weight (from rack)
Rx Plus – Do 5 burpees after the shoulder press within the minute and 5 burpees after the thrusters within the minute.