Monday, February 1, 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


2 x Pull-ups


Metcon (Time)


5 Thrusters @80%(pull from floor)

10 Pull-ups (C2B for Rx plus)
Treat this like an EMOM, so go to next movement when you are ready. Should go unbroken on Thrusters and Pull-ups.


Metcon (AMRAP – Rounds)

EMOM for 12 minutes

Odd: 8 Back squat (same weight as earlier) From rack

Even: “L” sits for 25 Seconds
1. Record weight used in notes

2. Use 2 plates as platforms for your “L” sits. Keep your feet up as much as possible.