Monday, January 4, 2016

Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Skill Work

Back Squat

2 x 10 air squats (Do slowly and work on mobility)

Weightlifting

Back Squat (3 x 5 @ 65%)

Back Squat (3 x 4 @ 75%)

Back Squat (3 x 3 @ 85%)

Metcon

Metcon (AMRAP – Rounds)

EMOM for 10 minutes

Odd: 10 Front rack lunge (from floor) 75/55

Even: 10 Ring Dips