Wednesday, July 20, 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 done during gymnastics


Metcon (No Measure)

Open Practice Time

Work on or have coaches help you to learn, refine your gymnastics skills.


Metcon (AMRAP – Reps)

12 Minute Time Cap

3 Pull-ups

3 Burpee Box Jump overs 24/20

3 Abmat sit-ups

6 Pull-ups

6 Burpee Box Jump overs

6 Abmat Sit-ups

9 Pull-ups

9 Burpee Box Jump overs

9 Abmat Sit-ups

12 Pull-ups

12 Burpee Box Jump overs

12 Abmat Sit-ups

15 Pull-ups

15 Burpee Box Jump overs

15 Abmat Sit-ups

Continue pattern until tiime cap