Perdido Bay CrossFit – CrossFit
Happy New Year 2016!!
Happy New Year 2016!!
Closed today
Get ready to celebrate the New Year
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
All skill work done in open gymnastic practice
Open gymnastics practice
AMRAP in 12 minutes
30 Double unders
10 Overhead weighted box steps 35/15
7 T2B
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Overhead squat
2 x 10 OHS with PVC
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
6 Overhead Squats, 65# / 45#
6 Chin-over-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
8 Overhead Squats, 65# / 45#
8 Chin-Over-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
10 Overhead Squats, 65# / 45#
10 Chin-Over-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Back squat positioning
2 x 10 Pull-ups
EMOM for 14 minutes
Odd: 3 DL + 2 Cleans + 1 Front squat @ 75% of 1 RM Power clean
Even: 12 Front lunges holding plate 45/25
Adjust weight for DL/clean/front squat – should be heavy but not devastating.
Front lunges – step forward and then back as usual but hold the plate tight to your chest.
Warm-up for cleans before EMOM