Wednesday, July 29, 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

Double Unders

2 x 10 Toes 2 Bar

Gymnastics

Metcon (AMRAP – Reps)

10 minutes to work on Double Unders or Triple Unders

Record highest unbroken set

Metcon

See Annie Run (Time)

See Annie Run

50 Double Unders

50 Sit-ups

Run 200 meters

40 Double Unders

40 Sit-ups

Run 200 meters

30 Double Unders

30 Sit-ups

Run 200 meters

20 Double Unders

20 Sit-ups

Run 200 meters

10 Double Unders

10 Sit-ups

Run 200 meters

20 minute time cap