Wednesday, October 21, 2015


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

Skill and 2 x 10 completed while doing gymnastic work

Gymnastics

Metcon (No Measure)

Open Gymnastics practice

You choose the skills you want to learn
Kipping: HSPU, Pull-ups, T2B

Muscle-ups

Double Unders

Handstands, handstand walking

Metcon

Metcon (Time)

For Time

Run 400 meters

then

Acquire 60 wallballs

Every 2 minutes do 10 push-ups

After you acquire 60 wallball

then

Run 400 meters

25 minute time cap
At each 2 minute mark in the WOD coach will call out PUSH-UPs everyone does their 10 push-ups then