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
Pistols
All skill work done during gymnastics
Gymnastics
Metcon (No Measure)
Gymnastics practice
All athletes will practice Pistols and with remaining time have coaches teach you gymnastics skills or work on skills you already know
Metcon
Metcon (Time)
400m run
16 Burpee Box Jumps 24/20
16 Pistols
200m Run
10 Burpee Box Jumps
10 Pistols
100m Run
4 Burpee Box Jumps
4 Pistols