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
KB Swings
2 x 10 Ring Dips
Weightlifting
Power Clean (5, 4, 3, 2, 1 increase weight)
Metcon
Metcon (AMRAP – Reps)
AMRAP in 4 minutes
5 Power cleans 135/95
7 Bar over burpees
Rest 2 minutes
AMRAP in 4 minutes
5 KB Swings 53/35
7 KB Goblett Squats 53/35