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 completed during gymnasitcs
Gymnastics
Metcon (No Measure)
Open Gymnastics Practice
Have coaches teach you any gymnastics skills you would like to learn
Metcon
Metcon (Time)
For Time
200 m Row
40 Double Unders
200 m Run
20 T2B
200 m Row
40 DU
200 m Run
20 Ab Mat Sit-ups
40 DU
40 Push-ups