Month: September 2014

Perdido Bay CrossFit – CrossFit

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes
Dynamic Stretching
2 x 10 GHD sit-ups, Pull-ups

Metcon (No Measure)

weighted sled drag
6 sets @ 20 yards 180/90

Metcon (AMRAP – Rounds)

EMOM for 14 minutes
Even: 3 clean and jerks @ 70-75%
Odd: 5 chest to bar (C2B) pull-ups

Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters
Dynamic Stretching
2 x 10 Push-ups, Squats

Front Squat (4, 4, 4, 4 same weight 50% of 1 RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes
5 Deadlift 155/105
10 Wallball 20/14
20 Double Unders

Perdido Bay CrossFit – CrossFit

CrossFit Total

Daily Warm-up 2 (No Measure)

Row 500 meters
Dynamic Stretching
2 x 10 Squats, Sit-ups

Back Squat (Find 1 RM)

Shoulder Press (Find 1 RM)

Deadlift (Find 1 RM)

Perdido Bay CrossFit – CrossFit

Rest Day. Come Watch Pensacola Beach Brawl.

Perdido Bay CrossFit – CrossFit

Gym Closed Today. Come Watch Pensacola Beach Brawl.