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
Double or Triple Unders
HSPU – all variations
Metcon
Metcon (Time)
For Time
Row for cals 60/50
Then
25 Front squats 65/45
30 Double Unders
20 FS
30 DU
15 FS
30 DU
10 FS
30 DU