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