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
Skill and 2 x 10 completed while doing gymnastic work
Gymnastics
Metcon (No Measure)
Open Gymnastics practice
You choose the skills you want to learn
Kipping: HSPU, Pull-ups, T2B
Muscle-ups
Double Unders
Handstands, handstand walking
Metcon
Metcon (Time)
For Time
Run 400 meters
then
Acquire 60 wallballs
Every 2 minutes do 10 push-ups
After you acquire 60 wallball
then
Run 400 meters
25 minute time cap
At each 2 minute mark in the WOD coach will call out PUSH-UPs everyone does their 10 push-ups then