Wednesday, June 24, 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 Pull-ups

Technique

Double-Unders (15 Minute Technique work)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP for 20 minutes

5 Pull-ups

10 Push-ups

15 Air Squats

20 Double Unders