Wednesday, February 17, 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

Muscle-ups

2x work done during gymnasitcs

Gymnastics

Bar Muscle-ups (Bar MU and MU practice)

Learn Bar MU and Ring MU technique

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP for 15 Minutes

3 Ring Muscle-ups

15 Push Press 55/45

20 Walking lunges

Run 200 meters