Wednesday, July 6, 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

All skill work done during gymnastics

Gymnastics

Metcon (No Measure)

Gymnastics practice

Work with the coach to develop your gymnastic skills

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
This is a benchmark workout to be completed at prescribed. There is no RX+ option.