Monday, September 14, 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

Front Rack Lunge

no 2 bys today

EMOM

Metcon (AMRAP – Rounds)

EMOM for 10 minutes

Odd: 3 Front Squat + 4 Back Squat @ 65-70% 1 RM FS

Even: 10 C2B Pull-ups
Note the weight you use in your notes

5 minute rest before 2nd EMOM

EMOM

Metcon (AMRAP – Rounds)

EMOM for 8 minutes

Odd: 8 Front Rack Lunges @ 35-40% 1 RM FS

Even: Max rep push-ups
Note the weight you used and total number of push-ups completed