Wednesday, October 19, 2016

Perdido Bay CrossFit – CrossFit

Skill Work

All skill work completed during gymnastics

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat


Metcon (No Measure)

Open Gymnastics Practice

Have coaches teach you new gymnastics skills or refine skills you already have.


Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Minutes

4 Muscle-ups

20 Wallball 20/10

75 Double Unders (200 singles)