Wednesday, August 19, 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

Rope climbs

2 x 10 T2B

Technique

Metcon (No Measure)

Rope Climbs and foot locks

15 minutes to work on rope climb technique and foot locks.

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats