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)
Gymnastics practice
Open practice time to have coaches teach you gymnastics skills or work on skills you already know
Metcon
Metcon (AMRAP – Reps)
AMRAP for 3 minutes
25 double unders
8 burpees over the bar
7 thrusters 75/55
rest 1 minute
AMRAP for 3 minutes
25 double unders
6 burpees over the bar
5 thrusters 75/55
rest 2 minutes
AMRAP for 3 minutes
25 double unders
4 burpees over the bar
3 thrusters
Your score is total reps for all three AMRAPs