Perdido Bay CrossFit – CrossFit
Warm-up
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Metcon
Skill Work
Shoulder Press
2 x 10 Push-ups
Metcon (AMRAP – Reps)
Death By Shoulder Press
Shoulder Press @ 80 % 1 RM
Min 1: 1 rep
Min 2: 2 reps
Min 3: 3 reps
follow the pattern
Complete the corresponding number of reps with the minutes in the workout until you can not complete the given reps within the minute.
EMOM
Metcon (AMRAP – Rounds)
EMOM for 12 Minutes
Odd: 7 Back Squat @ 60-65% 1 RM
Even: 24 Walking lunges
Record weight used in notes