Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
All skill work done during gymnastics
Metcon (No Measure)
Open practice time to work on any gymnastics skills you want. Have coaches help you to learn or work on your own.
Metcon (AMRAP – Rounds and Reps)
15 Minute Time Cap
500 m Row
then AMRAP remaining time of
10 Wallball 20/14
30 Double Unders
The row will not cont towards your score. Only rounds and reps of the AMRAP will be scored.