Monday, January 5, 2015

Perdido Bay CrossFit – CrossFit

This is the pre-workout for all Paleo Challenge participants. If you miss today you must make it up as soon as possible.

Skill: Toes 2 bar

Daily Warm-up 3 (No Measure)

Jump Rope 3 minutes

Dynamic Stretching:

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

Push Press (6, 4, 2, 1 Up to 95%)

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar