Monday, October 24, 2016

Announcements

We’re still raising funds for Barbells for Boobs. Donate if you can, everything helps. Barbells for Boobs WOD October 29th!

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

Overhead squats

2 max rep attempts pull-ups

EMOM

Metcon (AMRAP – Rounds)

EMOM for 6 Minutes

5 OHS + 8 Front rack lunge @ 50% 1 RM OHS

EMOM

Metcon (AMRAP – Rounds)

EMOM for 12 Minutes

Odd: 8 back squat @ 50% 1 RM

Even: Row 15/12 cals