Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Skill work and 2 x 10 done during gymnastic work
Gymnastics
Metcon (No Measure)
Open gymnastics practice
20 minutes to work on any gymnastic skills
Metcon
Metcon (Time)
3 RFT
400 meter Run
10 HSPU
15 Pull-ups
20 Box Jumps 24/20