Wednesday, August 24, 2016

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

All skill work done during gymnastics


Metcon (No Measure)

Open Gymnastics Practice

Work on any gymnastics skills you would like. Have coaches teach you skills you haven’t learned and practice skills you have learned.


Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Minutes

7 Pull-ups

7 Ring Dips

7 Squat Box Jump 24/20

15 Double Unders