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
Row technique
Gymnastics
Metcon (No Measure)
Gymnastic Practice
Everyone works on Row technique then open gymnastics practice
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 14 Minutes
Row 150 meters
10 HSPU
20 Walking lunges
30 Hand release push-ups
40 Air Squats