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
Power clean
2 max rep attempts Ring Dips
Weightlifting
Power Clean (5 x 3 increase weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP for 15 Minutes
20 Double Unders
5 T2B
3 Power cleans 165/105