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 – 20 minutes to work on the following skills
Double unders/triple unders
Rope climbs
Work on these two skills first then work on skills of your choice
Metcon
Metcon (Time)
For Time
25 Calories Rower
25 Hand release push-ups
50 Wallball 20/14
50 Air Squats
75 Push press 45/35
75 Double Unders