Wednesday, December 16, 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

Muscle-ups

2 x 10 pull-ups

Technique

Double-Unders (15 minutes to reach 1 RM)

Coaches will work with you on progression, then attempt for 1 RM unbroken DU. If you have DU then attempt unbroken triple unders.

Metcon

Metcon (AMRAP – Reps)

14-Minute AMRAP of:

100 Double-Unders

50 Wall-Ball Shots, 20# / 14#

7 Muscle-ups