Wednesday, August 26, 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

Double Unders

2 x 10 Air squats

Weightlifting

Back Squat (5 x 5 @ 65%- 70%)

Metcon

Metcon (Time)

For Time

75 Double Unders

then

100 Wallball 20/14

then

75 Double Unders

20 minute time cap