Monday, November 11, 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

STO = shoulder to overhead, back squat

2 max rep attempts of pull-ups

Metcon

Metcon (AMRAP – Reps)

Death by Back Squat

Every minute do one more back squat @ 65% 1 RM

12 Minute time cap

Record how far you made it in total reps. Record the weight you used in your notes.
Minute 1 = 1 back squat

Minute 2 = 2 back squat

Minute 3 = 3 back squat

follow pattern

78 reps possible

EMOM

Metcon (AMRAP – Rounds)

EMOM for 12 Minutes

Odd: 5 STO + 5 Front Squats @ 50% of 1 RM strict press

Even: 8 Front rack lunges – same weight
Record weight used in notes