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
No max rep attempts
Skill work done in gymnastics
Gymnastics
Metcon (No Measure)
Open gymnastics practice for
Double unders/triple unders
Kipping pull-ups/C2B Pull-ups
You can record max rep attempts if you get a new PR
Metcon
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Metcon (AMRAP – Rounds and Reps)
AMRAP in 14 minutes
5 C2B Pull-ups
8 Burpee box jumps
15 Double Unders