Friday, September 9, 2016

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

Back squat and Push Jerks

2 max rep attempts HSPU


Back Squat (20 rep max)

Record weight in notes

If you did this before try to add weight this time


Metcon (AMRAP – Reps)

AMRAP in 4 Minutes

5 Back Squat @ 135/85

7 Hand release push-ups

Rest 4 minutes then

AMRAP in 4 Minutes

5 Push Jerks @ 95/65

7 Medball sit-ups 30/20
Your Score is max reps for both AMRAPs

Rx+ 155/105 back squat

115/75 Push Jerks