Wednesday, July 13, 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

Have the coaches help you with your gymnastics skills



Metcon (Time)

For Time

1000 m row

20 T2B

50 Double unders

20 Pull-ups

50 Walking lunges

20 Ring Dips

500 m row