Monday, March 28, 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

Front squat, back squat, shoulder press

2 max sets of pull-ups

Weightlifting

Front Squat (5 x 5 @ 70% of 1 RM)

EMOM

Metcon (AMRAP – Rounds)

EMOM for 5 Minutes

6 Back squats @ 65% 1 RM
Record weight used in notes

EMOM

Metcon (AMRAP – Rounds)

EMOM for 7 Minutes

5 Shoulder Press @ 70% 1 RM
Record weight used in notes