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
Muscle-ups
2 x 10 pull-ups
Metcon (AMRAP – Rounds)
EMOM for 8 minutes
3 Muscle-ups
Use the least amount of resistance as possible if using a band
If you can already do kipping MU try adding weight (10 lb wallball between legs)
Metcon (AMRAP – Rounds and Reps)
EMOM for 10 minutes
Odd: 5 Power clean and jerk 135/95
Even: 7 T2B