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
Cover skills used for EMOM
2 x 10 Air Squats
EMOM
Metcon (AMRAP – Rounds)
EMOM for 9 Minutes
Min 1: 5 Shoulder Press @ 80% ! RM
Min 2. 5 Shoulder Press
Min 3: 5 Shoulder Press
Min 4: 5 Push Press – same weight
Min 5: 5 Push Press
Min 6: 5 Push Press
Min 7: 5 Push Jerk – same weight
Min 8: 5 Push Jerk
Min 9: 5 Push Jerk
Record weight used in notes
Rest 3 minutes and then warm-up for 2nd EMOM
EMOM
Metcon (AMRAP – Rounds)
EMOM for 9 Minutes
Min 1: 5 Front Squat @ 70% 1 RM
Min 2: 5 Front Squat
Min 3: 5 Front Squat
Min 4: 5 Back Squat – same weight
Min 5: 5 Back Squat
Min 6: 5 Back Squat
Min 7: 5 Dead lift – same weight
Min 8: 5 Dead lift
Min 9: 5 Dead lift
Record weight used in notes