Wednesday, April 8, 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

Double or triple unders

2 x 10 Hip Extensions

Deadlift (4 x 5 @ 75%)

Metcon (AMRAP – Rounds)

AMRAP for 20 minutes

5 Pull-ups

10 Push-ups

15 Air Squats

20 Double Unders

Full rounds count only