Wednesday, December 2, 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 unders

2 x 10 Box Steps

Cardio Training

Metcon (Calories)

For Total Calories: Airdyne

3 x 30 second sprints for total calories
Each athlete will rotate through the Airdyne for max effort for 30 seconds. The athletes 2nd effort will be after all other athletes have completed their first max calorie effort. The same order for the 3rd max calorie effort.

Score is total calories accumulated for each individual athlete over 3 max cal efforts.


Metcon (AMRAP – Rounds and Reps)

AMRAP for 12 minutes

20 Double Unders

5 Burpee box jumps 24/20

7 T2B