Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
2 x 10 Box Steps
For Total Calories: Airdyne
3 x 30 second sprints for total calories
Each athlete will rotate through the Airdyne for max effort for 30 seconds. The athletes 2nd effort will be after all other athletes have completed their first max calorie effort. The same order for the 3rd max calorie effort.
Score is total calories accumulated for each individual athlete over 3 max cal efforts.
Metcon (AMRAP – Rounds and Reps)
AMRAP for 12 minutes
20 Double Unders
5 Burpee box jumps 24/20