Wednesday, November 23, 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 wiill be completed during gymnastics.

Gymnastics

Metcon (No Measure)

Open Gymnastics Practice

Have coaches teach you any gymnastics skills you want to learn, or refine skills you have already learned.

Metcon

Metcon (AMRAP – Rounds and Reps)

0 Minutes to 7:00 Minutes

AMRAP

7 T2B

10 box step overs 24/20

15 STO 45/35

Rest 7:00 – 8:00 Minute

8:00 Minutes to 15:00 Minutes

Row 10/8 Calories

7 “V” ups

7 Burpees