Monday, November 28, 2016

Perdido Bay CrossFit – CrossFit

Have you downloaded Triib and updated your profile and entered your credit card number? Please make sure to do this today.
We begin using Triib tomorrow (Tuesday) for reserving classes!!

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Power Cleans

Focus on 1st pull

EMOM

Metcon (AMRAP – Reps)

EMOM for 10 Minutes

Odd: 6 Power cleans @ 65% 1 RM

Even: 3 Shoulder to Overhead – same weight

EMOM

Metcon (AMRAP – Reps)

EMOM for 10 Minutes

Odd: 12 Wallball 20/14

Even: 6 HSPU