Wednesday, November 16, 2016

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

All skill work comleted during gymnastics practice

Gymnastics

Metcon (No Measure)

Open Gymnastics Practice

Have coaches teach you any gymnastic skills you want to learn or work on skills you have already learned.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Minutes

4 Muscle-ups

30 walking lunges with medball 30/20/14

20 Abmat sit-ups with same medball
You are allowed to hold the medball any way you want for the walking lunges