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 in open gymnastic practice
Gymnastics
Metcon (No Measure)
Open gymnastics practice
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 minutes
30 Double unders
10 Overhead weighted box steps 35/15
7 T2B