Friday, December 5, 2014


Perdido Bay CrossFit – CrossFit

Skill: Rope Climb

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Shoulder Press (10,8,6,4,2 reps increase weight)

Metcon (AMRAP – Reps)

4 Rounds

1 minute max reps box jumps 30/24

1 minute max reps push press 95/65

1 minute max reps double unders

rest 2 minutes between rounds