Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
All skill work completed during gymnastics practice
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 (AMRAP – Reps)
3 minutes max reps at each station
150 m Row
7 Thrusters 65/45
Max reps Wallball 20/14
20 Double unders
100 foot run
Max effort for 3 minutes at each station.
Rest 1 minute between stations.
Coaches will choose starting order.