Wednesday, January 27, 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)

Open gymnastics practice

Time to work on any gymnastics skills you want to learn or improve upon


Metcon (Time)

Row 1000 meters

50 Feet burpee broad jumps

40 Ring dips

30 Pull-ups

20 Air squats

Row 1000 meters
20 minute time cap