Monday, March 21, 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

Thruster

2 sets max effort Pull-ups

Weightlifting

Metcon (AMRAP – Rounds)

EMOM for 7 Minutes

Min 1: 20 Thrusters @ 40% 1 RM

Min 2: Rest

Min 3: 15 Thrusters @ 50% 1 RM

Min 4: Rest

Min 5: 10 Thrusters @ 60% 1 RM

Min 6: Rest

Min 7: 5 Thrusters @ 70% 1 RM
Record weight used for each round in notes

Metcon

Metcon (Time)

5 RFT

10 Shoulder to overhead @ 95/65

10 Box Jumps 24/20