Monday, November 9, 2015

Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Work up to 75% 1 RM backsquat

2 x 10 Ring Rows (warm-up for MU)

Metcon

Metcon (AMRAP – Rounds)

EMOM 10 minutes

Odd: 4 Backsquat @ 75% 1 RM

Even: 5 Muscle-ups

Rest and then warm-up for second EMOM
Note weight used and type of MU completed

Metcon (AMRAP – Rounds)

EMOM for 8 Minutes

3 Thrusters @ 45% 1 RM back squat
Note weight used