Wednesday, November 2, 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 completed during gymnastics


Metcon (No Measure)

Open Gymnastics Practice

Have coaches teach you any gymnastics skills that you would like to learn or work on skills you already have learned.


Metcon (Time)

For Time

200 meter run

20 box jump overs 24/20

20 Pull-ups

200 meter run

15 box jump overs

15 Pull-ups

200 meter run

10 box jump overs

10 Pull-ups