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
2 x efforts done during gymnastics
Gymnastics
Metcon (No Measure)
Gymnastics practice
20 minutes to practice and learn gymnastics skills
Metcon
Metcon (Time)
For Time
1000 meter Row
then, 3 rounds of
15 Box Jumps 24/20
7 C2B Pull-ups
15 Abmat sit-ups