Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
All skill work done during gymnastics
Gymnastics
Metcon (No Measure)
Gymnastics Practice
Have coaches teach you gymnastics skills you want to learn and work on skills you already have
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Ladies use 35#