Thursday, May 14, 2015

Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Wallball

2 x 10 box steps

Max Height Box Jump (Record in inches in your notes)

Metcon (AMRAP – Reps)

AMRAP in 4 minutes

7 Box jumps 24/20

10 Push-ups

Rest 2 minutes

AMRAP in 4 minutes

7 Wallball 20/14

10 Sit-ups