Wednesday, September 28, 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 practice


Metcon (No Measure)

Open Gymnastics Practice

Work on any gymnasitcs skills that you want to improve. Have coaches teach you new skills or work on perfecting skills you already have.


Metcon (AMRAP – Reps)

3 minutes max reps at each station

Station 1:

150 m Row

7 Thrusters 65/45

Station 2:

Max reps Wallball 20/14

Station 3:

20 Double unders

5 Burpees

Station 4:

50 meter run

Max effort for 3 minutes at each station.

Rest 1 minute between stations.

Coaches will choose starting order.