Thursday, September 3, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

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

Skill Work

Skill work all completed during gymnastics practice

Gymnastics

Metcon (No Measure)

20 minutes of gymnastics practice

Kipping T2B

Kipping Pull-ups

Kipping HSPU

Handwalks

Double Unders

Athlete Choice

Metcon

Metcon (AMRAP – Reps)

AMRAP for 9 minutes

15 T2B

10 Walking Lunges

5 Snatches 115/75