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 gynmastics practice
Have coach teach you new skills or refine skills you already have
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 16 Minutes
Run 400 meters
4 Muscle-ups
15 Box jump overs 24/20
20 Hand release push-ups