Monday, January 12, 2014

Perdido Bay CrossFit – CrossFit

Skill: muscle-ups

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Metcon (AMRAP – Rounds)

EMOM for 10 minutes

5 back squat @ 75% 1 RM

Metcon (AMRAP – Rounds)

EMOM for 12 minutes

Odd: 5 squat cleans @ 75%

Even: 3 muscle-up + 3 burpees