Wednesday, May 18, 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 – 20 minutes to work on the following skills

Double unders/triple unders

Rope climbs

Work on these two skills first then work on skills of your choice


Metcon (Time)

For Time

25 Calories Rower

25 Hand release push-ups

50 Wallball 20/14

50 Air Squats

75 Push press 45/35

75 Double Unders