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