Wednesday, October 7, 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

Push Press (8, 6, 4, 2, 4 – increase weight up to 2 )

The last set of 4 should be medium weight with perfect technique

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes

7 T2B

20 Double Unders

10 Walking lunges (in place)