Wednesday, April 22, 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

Air Squats

2 x 10 Hand Release Push-ups

Pull-ups (Max rep pull-ups unbroken: 2 -3 attempts)

Metcon (Time)

For Time: 20 min time cap

800m Run

21 Burpee Box Jumps

21 Air Squats

400m Run

15 Burpee Box Jumps

15 Air Squats

200m Run

9 Burpee Box Jumps

9 Air Squats