Wednesday, August 31, 2016

Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

All skill work done during gymnastics


Metcon (No Measure)

Open Gymnastics Practice

work on any gymnastics skills or have coach teach you any skills you want to learn


Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

10 Thrusters 45/35

7 Burpees

3 Muscle-ups