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 durning gymnastics
Gymnastics
Metcon (No Measure)
Open Gymnastics Practice
This is your chance to learn new gymnastic skills or fine tune skills you have already learned.
Everyone will work on Double unders or Triple unders for the first 10 minutes.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 7 Minutes
15 Double Unders
7 Ring Dips
15 Box Jumps 24/20
7 Pull-ups
Rest 2 minutes then
AMRAP in 7 Minutes
10 Double Unders
5 Ring Dips
10 Box Jumps 24/20
5 Pull-ups
Your score is rounds and reps for both AMRAPs combined