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 done during gymnastics
Gymnastics
Metcon (No Measure)
Open Practice Time
Work on or have coaches help you to learn, refine your gymnastics skills.
Metcon
Metcon (AMRAP – Reps)
12 Minute Time Cap
3 Pull-ups
3 Burpee Box Jump overs 24/20
3 Abmat sit-ups
6 Pull-ups
6 Burpee Box Jump overs
6 Abmat Sit-ups
9 Pull-ups
9 Burpee Box Jump overs
9 Abmat Sit-ups
12 Pull-ups
12 Burpee Box Jump overs
12 Abmat Sit-ups
15 Pull-ups
15 Burpee Box Jump overs
15 Abmat Sit-ups
Continue pattern until tiime cap