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
Pistols
2 x 10 Pull-ups
Pistols (15 minutes of technique and practice)
Metcon (Time)
4 RFT
10 Pistols – 5 each leg alternating
30 Double Unders
10 HSPU