Wednesday, November 12, 2014

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

2 x 10 Pull-ups, Box steps

Power Snatch (Work up to heavy 2 rep)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

10 Toes 2 bar

10 burprees

10 box jumps

1 Rope climb