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
SDLHP
All 2 x s done during gymnastic work
Gymnastics
Metcon (No Measure)
Open gymnastics practice
Learn new skills or work on mastering acquired gymnastic skills
Metcon
Metcon (Time)
For Time
Run 400 meters
25 Thrusters 55/45
30 Ab Mat sit-ups
35 Push-ups
30 T2b
25 SDLHP 55/45 (from hang)
Run 400 meters