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
All skill work done during gymnastics
Gymnastics
Metcon (No Measure)
Gymnastics practice
Work with the coach to develop your gymnastic skills
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
This is a benchmark workout to be completed at prescribed. There is no RX+ option.