Wednesday, May 4, 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


Metcon (No Measure)

Open gymnastics practice

Work on devloping your skills


Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Minutes

Run 200 meters

7 Pull-ups

10 Box jumps 24/20

10 KB snatch (choose weight)
KB snatch is 5 each arm. Weight will be chosen by athlete but approved by coach