Wednesday, June 29, 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)

Gymnastics practice

All athletes will practice Pistols and with remaining time have coaches teach you gymnastics skills or work on skills you already know


Metcon (Time)

400m run

16 Burpee Box Jumps 24/20

16 Pistols

200m Run

10 Burpee Box Jumps

10 Pistols

100m Run

4 Burpee Box Jumps

4 Pistols