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 during gymnastics
Gymnastics
Metcon (No Measure)
Open gymnastics practice
Time to work on any gymnastics skills you want to learn or improve upon
Metcon
Metcon (Time)
Row 1000 meters
50 Feet burpee broad jumps
40 Ring dips
30 Pull-ups
20 Air squats
Row 1000 meters
20 minute time cap