Monday, September 28, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Skill Work

Technique to move through complex for WOD

2 x 10 Hand release push-ups

Weightlifting

Metcon (Weight)

EMOM for 10 Minutes

3 Back squats @ 80% of 1 RM
Note rounds completed

Metcon

Metcon (Weight)

EMOM for 10 Minutes

2 Sets of Front Squat + Push Jerk + Back Squat @ 50% of 1 RM Back Squat

Scale as appropriate
Note round completed