Wednesday, January 20, 2016


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

Rope Climbs/foot locks

2 x 10 Pull-ups

Gymnastics

Metcon (No Measure)

Take 15 minutes to accumulate 10 rope climbs to 15 feet or 12 Rope pulls from ground.

Other: accumulate 10 foot lock holds for 10 seconds each.

Metcon

Metcon (Time)

For Time

1 Rope climb or 10 second foot lock.

Run 400 meters

20 Box Jumps 24/20

30 Walking lunges

40 Push press 55/45

50 Double Unders

40 Push press

30 Walking lunges

20 Box jumps

Run 400 meters

1 Rope Climb or 10 second foot lock