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
Skill work all completed during gymnastics practice
Gymnastics
Metcon (No Measure)
20 minutes of gymnastics practice
Kipping T2B
Kipping Pull-ups
Kipping HSPU
Handwalks
Double Unders
Athlete Choice
Metcon
Metcon (AMRAP – Reps)
AMRAP for 9 minutes
15 T2B
10 Walking Lunges
5 Snatches 115/75