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
Double Unders
2 x 10 GHD sit-ups
Shoulder Press (4 x 6 start @ 50% work up )
Metcon (Time)
4 Rounds for Time
30 Double Unders
15 box jumps 24/20
10 Push Press 115/85