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