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 help you to work on your weakness’ in gymnastics. Work on learning new skills or sklls you already have.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute Time Cap
500 meter row
then AMRAP remaining time of
5 HSPU
10 Wallball 20/14
30 Double unders