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 practice
Gymnastics
Metcon (No Measure)
Open Gymnastics Practice
Work on any gymnasitcs skills that you want to improve. Have coaches teach you new skills or work on perfecting skills you already have.
Metcon
Metcon (AMRAP – Reps)
3 minutes max reps at each station
Station 1:
150 m Row
7 Thrusters 65/45
Station 2:
Max reps Wallball 20/14
Station 3:
20 Double unders
5 Burpees
Station 4:
100 foot run
5 HSPU
Max effort for 3 minutes at each station.
Rest 1 minute between stations.
Coaches will choose starting order.