Wednesday, November 9, 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 completed during gymnastics

Gymnastics

Metcon (No Measure)

Open Gymnastics Practice

Have coaches teach you any gymnasitcs skills you want to learn or practice skills you have already learned.

Metcon

Metcon (Time)

8 RFT

20 Double unders

7 Pull-ups

10 Push Press 45/35