Wednesday, May 6, 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 Air Squats

Metcon (AMRAP – Reps)

2 Minutes

Max rep burpees

Do as many burpees as possible in 2 min

Metcon (AMRAP – Reps)

4 Sets

AMRAP in 3 minutes

10 Wallball 20/14

30 Double Unders

Rest 2 minutes between sets

Total all reps for score