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
Front Rack Lunge
no 2 bys today
EMOM
Metcon (AMRAP – Rounds)
EMOM for 10 minutes
Odd: 3 Front Squat + 4 Back Squat @ 65-70% 1 RM FS
Even: 10 C2B Pull-ups
Note the weight you use in your notes
5 minute rest before 2nd EMOM
EMOM
Metcon (AMRAP – Rounds)
EMOM for 8 minutes
Odd: 8 Front Rack Lunges @ 35-40% 1 RM FS
Even: Max rep push-ups
Note the weight you used and total number of push-ups completed