Wednesday, April 13, 2016

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

Overhead walking lunges

All other gymnastic work done during practice

Gymnastics

Metcon (No Measure)

Gymnastics practice

Rope Climbs/ foot locks

Kipping

Handwalking

Metcon

()

Metcon (Time)

For Time

Airdyne 15 Cals

15 Ring Dips

30 OH walking lunges 25/15

50 Double Unders

50 Abmat Sit-ups

30 Goblet squats 35/24

2 Rope climbs

Row 15 Cals