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
Shoulder Press
2 max rep attempts Pull-ups
EMOM
Metcon (AMRAP – Rounds)
EMOM for 12 Minutes
Odd: 7 Shoulder Press @ 60% 1 RM
Even: 10 Front Rack Lunge – same weight
Record weight used in notes
EMOM
Metcon (AMRAP – Rounds)
EMOM for 12 Minutes
Odd: 5 Back Squats @ 70-75% 1 RM
Even: Row 15/10 Cals
Record weight used in notes