Wednesday, November 18, 2015

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

Double Unders

2 x 10 Ring Push-ups

Weightlifting

Hamstring Curl (3 x 10 )

From knees on floor with partner

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP for 18 minutes

20 Double Unders

10 Wallball

5 Pull-ups