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
Gymnastic skills
2 x 10 hip extensions
Metcon (No Measure)
Take 15 minutes to work on gymnastic skills: MU, HSPU, T2B, Handstand walk, Kipping, Double Unders.
Work on your weakness’
Metcon (AMRAP – Reps)
2 Rounds
AMRAP in 3 minutes
7 HSPU
20 Double Unders
Rest 1 minute
AMRAP in 3 minutes
7 Pull-ups
10 Burpee box jumps 24/20
Rest 1 minute