Wednesday, October 12, 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 durning gymnastics


Metcon (No Measure)

Open Gymnastics Practice

This is your chance to learn new gymnastic skills or fine tune skills you have already learned.

Everyone will work on Double unders or Triple unders for the first 10 minutes.


Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Minutes

15 Double Unders

7 Ring Dips

15 Box Jumps 24/20

7 Pull-ups

Rest 2 minutes then

AMRAP in 7 Minutes

10 Double Unders

5 Ring Dips

10 Box Jumps 24/20

5 Pull-ups
Your score is rounds and reps for both AMRAPs combined