Monday, October 3, 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

Power cleans

2 max rep attempts pull-ups

EMOM

Metcon (AMRAP – Rounds)

EMOM for 10 Minutes

Odd: 5 Power cleans @ 70% 1 RM

Even: 5 Front squats – same weight pull from the ground
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