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
Strict Press
2 x 10 Pull-ups
EMOM
Metcon (AMRAP – Rounds)
Descending EMOM for 10 minutes
Every minute decrease 2 reps
Min 1: 10 Deadlift @ 65-70% 1 RM
Min 2: 10 Box jumps 24/20
Min 3: 8 Deadlift
Min 4: 8 Box jumps
Min 5: 6 Deadlift
Min 6: 6 Box Jumps
Min 7: 4 Deadlift
Min 8: 4 Box Jumps
Min 9: 2 Deadlift
Min 10: 2 Box Jumps
Record weight used in notes
EMOM
Metcon (AMRAP – Rounds)
Descending EMOM for 10 minutes
Every minute decrease 2 reps
Min 1: 10 Strict Press @ 65-70% 1 RM
Min 2: 10 Front rack lunge (same weight)
Min 3: 8 Strict Press
Min 4: 8 Front rack lunge
Min 5: 6 Strict Press
Min 6: 6 Front rack lunge
Min 7: 4 Strict Press
Min 8: 4 Front rack lunge
Min 9: 2 Strict Press
Min 10: 2 Front rack lunge
Record weight used in notes