Monday, October 5, 2015


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 x 10 T2B

Power Clean (2 x 5 Warm-up for EMOM)

Warm-up to working weight for EMOM

EMOM

Metcon (Weight)

EMOM 8 Minutes

4 Front Squat + 6 Front rack lunge

@ 45 -50% 1 RM Front Squat
Rest 3 minutes and change weights

Metcon (Weight)

EMOM 10 Minutes

3 Deadlift + 3 Power Cleans @ 60 – 70% of 1 RM Power clean