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 done during gymnastic practice
Gymnastics
Metcon (No Measure)
Gymnastics practice
Double unders
Muscle-ups
Metcon
Metcon (Time)
For Time
40 Double Unders
10 Wallball 20/14
5 Muscle-ups
30 Double unders
10 Wallball
4 Muscle-ups
20 Double unders
10 Wallball
3 Muscle-ups
10 Double unders
10 Wallball
2 Muscle-ups
5 Double unders
10 Wallball
1 Muscle-ups