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 completed during gymnastics
Gymnastics
Metcon (No Measure)
Open Gymnastics Practice
Have coaches teach you any gymnasitcs skills you want to learn or practice skills you have already learned.
Metcon
Metcon (Time)
8 RFT
20 Double unders
7 Pull-ups
10 Push Press 45/35