Wednesday, October 26, 2015

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

Double Unders

2 x 10 GHD Sit-ups


Double-Unders (Single effort max reps in 10 minutes)

Work on DU or Triple Unders

Take 10 minutes to find a single max rep attempt. Score your highest unbroken attempt


Metcon (AMRAP – Rounds and Reps)

AMRAP for 12 minutes

5 Pull-ups

10 Overhead walking lunges 35/25

5 Ring Dips

10 Double Unders