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
Rope Climbs/foot locks
2 x 10 Pull-ups
Gymnastics
Metcon (No Measure)
Take 15 minutes to accumulate 10 rope climbs to 15 feet or 12 Rope pulls from ground.
Other: accumulate 10 foot lock holds for 10 seconds each.
Metcon
Metcon (Time)
For Time
1 Rope climb or 10 second foot lock.
Run 400 meters
20 Box Jumps 24/20
30 Walking lunges
40 Push press 55/45
50 Double Unders
40 Push press
30 Walking lunges
20 Box jumps
Run 400 meters
1 Rope Climb or 10 second foot lock