Monday, April 25, 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

2 max rep attempts pull-ups


Back Squat (Work up to 1 RM)


Metcon (AMRAP – Reps)

EMOM for 12 Minutes

Odd: 5 front squats @ 60% of 1 RM

Even: max rep push-ups
Record weight used in notes

Record total number of push-ups for score.