Monday, May 4, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

KB Swings

2 x 10 Walking lunges

Metcon (AMRAP – Rounds)

EMOM for 10 Minutes

Odd: 7 Back Squat at 65% of 1 RM

Even: 7 Ring dips

Metcon (AMRAP – Rounds)

EMOM for 10 Minutes

Odd: 8 Front Rack Lunges @ 35% of 1 RM back squat

Even: 7 KB swings 53/35