Monday, November 21, 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

Technique for all movements for both workouts

2 max rep attempts of pull-ups

EMOM

Metcon (AMRAP – Rounds)

EMOM for 10 Minutes

Odd: 5 Front squats @ 75% 1 RM

Even: 5 Back squats same weight
Record weight used in notes

EMOM

Metcon (AMRAP – Rounds)

EMOM for 10 Minutes

Odd: 8 Push Press @ 60% 1 RM

Even: 10 Front Rack Lunges same weight
Record weight used in notes