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 comleted during gymnastics practice
Gymnastics
Metcon (No Measure)
Open Gymnastics Practice
Have coaches teach you any gymnastic skills you want to learn or work on skills you have already learned.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 14 Minutes
4 Muscle-ups
30 walking lunges with medball 30/20/14
20 Abmat sit-ups with same medball
You are allowed to hold the medball any way you want for the walking lunges