Wednesday, September 21, 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

Work on or learn any gymnastics skills that you would like during this time with the coach.


Metcon (Time)

50 Wallball 20/14


5 Rounds of

20 Double Unders

10 Burpees

5 Muscle-ups