Perdido Bay CrossFit – CrossFit
Skill: Rope Climb
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Shoulder Press (10,8,6,4,2 reps increase weight)
Metcon (AMRAP – Reps)
4 Rounds
1 minute max reps box jumps 30/24
1 minute max reps push press 95/65
1 minute max reps double unders
rest 2 minutes between rounds