Perdido Bay CrossFit – CrossFit
Skills: Muscle-ups and Deficit Hand Stand Push-ups
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Back Squat (20 Rep back squat )
Metcon (AMRAP – Reps)
AMRAP for 5 minutes
Run 200 meters
3 Muscle-ups
rest for 2 minutes
AMRAP for 5 minutes
5 Front Squats 155/105
4 Deficit HSPU