Perdido Bay CrossFit – CrossFit
Skill Work
All skill work completed during gymnastics
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Gymnastics
Metcon (No Measure)
Open Gymnastics Practice
Have coaches teach you new gymnastics skills or refine skills you already have.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 14 Minutes
4 Muscle-ups
20 Wallball 20/10
75 Double Unders (200 singles)