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 completed during gymnastics
Gymnastics
Metcon (No Measure)
Open Gymnastics Practice
Have coaches teach you any gymnastics skills that you would like to learn or work on skills you already have learned.
Metcon
Metcon (Time)
For Time
200 meter run
20 box jump overs 24/20
20 Pull-ups
200 meter run
15 box jump overs
15 Pull-ups
200 meter run
10 box jump overs
10 Pull-ups