Thursday, March 19, 2015

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

Gymnastic skills

2 x 10 hip extensions

Metcon (No Measure)

Take 15 minutes to work on gymnastic skills: MU, HSPU, T2B, Handstand walk, Kipping, Double Unders.

Work on your weakness’

Metcon (AMRAP – Reps)

2 Rounds

AMRAP in 3 minutes

7 HSPU

20 Double Unders

Rest 1 minute

AMRAP in 3 minutes

7 Pull-ups

10 Burpee box jumps 24/20

Rest 1 minute