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
Thrusters
2 max rep attempts pull-ups
EMOM
Metcon (AMRAP – Rounds)
EMOM for 12 Minutes
Odd: 6 Thrusters @ 70% 1 RM
Even: 10 Laying T2B
Record weight used in notes
EMOM
Metcon (AMRAP – Rounds)
EMOM for 12 Minutes
Odd: 6 Shoulder Press @ 50% 1 RM
Even: 12 Front Rack Lunges (same weight)
Record weight used in notes