Announcements
We’re still raising funds for Barbells for Boobs. Donate if you can, everything helps. Barbells for Boobs WOD October 29th!
Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
All skill work completed during gymnastics
Gymnastics
Test Day
Complete each of the following tests in any order:
500 m row for time
Max height box jump
Max rep unbroken pull-ups
500m Row (Time)
Max Effort 500m Row
Max Height Box Jump (Distance)
Max Height Box Jump
Pull-ups (max reps unbroken)
Metcon
Metcon (Time)
5 RFT
16 Abmat sit-ups
14 Push-ups
12 Box Jumps 24/20
10 Plate squats 35/15
8 HSPU