Wednesday, October 26, 2016

Announcements

We’re still raising funds for Barbells for Boobs. Donate if you can, everything helps. Barbells for Boobs WOD October 29th!

Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Skill Work

All skill work completed during gymnastics

Gymnastics

Test Day

Complete each of the following tests in any order:

500 m row for time

Max height box jump

Max rep unbroken pull-ups

500m Row (Time)

Max Effort 500m Row

Max Height Box Jump (Distance)

Max Height Box Jump

Pull-ups (max reps unbroken)

Metcon

Metcon (Time)

5 RFT

16 Abmat sit-ups

14 Push-ups

12 Box Jumps 24/20

10 Plate squats 35/15

8 HSPU