Wednesday, March 9, 2016


Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Push Press

No 2 x max effort

Gymnastics

Metcon (No Measure)

Gymnastics Practice

Open time to learn or practice gymnastics skills

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 Minutes

Run 200 meters

20 Push Press 45/35

15 Box Jump 24/20