Wednesday, May 11, 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

All skill work done during gymnastics

Gymnastics

Metcon (No Measure)

Open gynmastics practice

Have coach teach you new skills or refine skills you already have

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes

Run 400 meters

4 Muscle-ups

15 Box jump overs 24/20

20 Hand release push-ups