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
All skill work done during gymnastics
Gymnastics
Metcon (No Measure)
Open Gymnastics Practice
work on any gymnastics skills or have coach teach you any skills you want to learn
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 Minutes
10 Thrusters 45/35
7 Burpees
3 Muscle-ups