Wednesday, December 30, 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

All skill work done in open gymnastic practice

Gymnastics

Metcon (No Measure)

Open gymnastics practice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

30 Double unders

10 Overhead weighted box steps 35/15

7 T2B