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
2 x 10 Pull-ups, Box steps
Back Squat (Work up to a 1 RM )
Metcon (Time)
4 RFT
5 power cleans 165/105
10 box jumps 24/20
15 toes 2 bar