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
All skill work done during gymnastics
Gymnastics
Metcon (No Measure)
Open Gymnastics Practice
Work on any gymnastics skills you would like. Have coaches teach you skills you haven’t learned and practice skills you have learned.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 14 Minutes
7 Pull-ups
7 Ring Dips
7 Squat Box Jump 24/20
15 Double Unders