Wednesday, October 5, 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


Metcon (No Measure)

Open Gymnastics Practice

Have coaches help you to work on your weakness’ in gymnastics. Work on learning new skills or sklls you already have.


Metcon (AMRAP – Rounds and Reps)

15 Minute Time Cap

500 meter row

then AMRAP remaining time of


10 Wallball 20/14

30 Double unders