Wednesday, January 14, 2015


Perdido Bay CrossFit – CrossFit

Skill: double and triple unders

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

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

Double-Unders (Double or Triple unders only: 3 sets of 2 min.)

Metcon (AMRAP – Reps)

10 Minute Time Cap

150 wallballs 20/14

and then max rep burpees if any remaining time.