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 gymnastic practice
Gymnastics
Metcon (No Measure)
Open Gymnastics Practice
Choose from all gymnistics skills to work on or be coached
Metcon (Time)
For Time
60 Cal Row
50 Box Jumps 24/20
40 T2B
30 Walking lunges
20 HSPU
10 Muscle-ups