Wednesday, October 14, 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

Kipping Pull-ups

2 x 10 Medball Sit-ups 20/14

Weightlifting

Front Squat (4 x 8 @ 50% of 1 RM (same weight))

These are max speed squats.

Descend slowly and accelerate on the way up. Stay on your heel, do not go to the toes.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP for 14 minutes

5 Pull-ups

7 Box Jumps

10 Push-ups

Run 100 meters