Wednesday, August 3, 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)

Gymnastics Practice

Open practice time to work on any gymnastics skills you want. Have coaches help you to learn or work on your own.


Metcon (AMRAP – Rounds and Reps)

15 Minute Time Cap

500 m Row

then AMRAP remaining time of


10 Wallball 20/14

30 Double Unders
The row will not cont towards your score. Only rounds and reps of the AMRAP will be scored.