Wednesday, January 13, 2016

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

All skill work and 2 bys done in gymnastic work


Metcon (No Measure)

Open gymnastics practice

Pick any gymnastics skills for the coaches to help teach you


Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes

Run 200 meters

5 Pull-ups

10 Push-ups

15 Air Squats