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
Power Snatch (Work up to heavy 2 rep)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 minutes
10 Toes 2 bar
10 burprees
10 box jumps
1 Rope climb