Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Gymnastics
Metcon (No Measure)
Open gymnastics practice
Work on devloping your skills
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 14 Minutes
Run 200 meters
7 Pull-ups
10 Box jumps 24/20
10 KB snatch (choose weight)
KB snatch is 5 each arm. Weight will be chosen by athlete but approved by coach