Wednesday, December 9, 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

Skill work and 2 x 10 done during gymnastic work

Gymnastics

Metcon (No Measure)

Open gymnastics practice

20 minutes to work on any gymnastic skills

Metcon

Metcon (Time)

3 RFT

400 meter Run

10 HSPU

15 Pull-ups

20 Box Jumps 24/20