Monday, November 30, 2015


Perdido Bay CrossFit – CrossFit

Warm-up

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Metcon

Skill Work

Shoulder Press

2 x 10 Push-ups

Metcon (AMRAP – Reps)

Death By Shoulder Press

Shoulder Press @ 80 % 1 RM

Min 1: 1 rep

Min 2: 2 reps

Min 3: 3 reps

follow the pattern
Complete the corresponding number of reps with the minutes in the workout until you can not complete the given reps within the minute.

EMOM

Metcon (AMRAP – Rounds)

EMOM for 12 Minutes

Odd: 7 Back Squat @ 60-65% 1 RM

Even: 24 Walking lunges
Record weight used in notes