Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Row if it is raining
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 in notes
EMOM
Metcon (AMRAP – Rounds)
EMOM for 12 Minutes
Odd: 5 Back Squats @ 70-75% 1 RM
Even: Row 15/10 Calories
Record weight in notes