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
All skill work and 2 bys done in gymnastic work
Gymnastics
Metcon (No Measure)
Open gymnastics practice
Pick any gymnastics skills for the coaches to help teach you
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 20 Minutes
Run 200 meters
5 Pull-ups
10 Push-ups
15 Air Squats