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
Clean Deadlift
2 x 10 Ring Dips
Clean deadlift (4 x 3 @ 120% of 1 RM clean)
Metcon (AMRAP – Reps)
One round
AMRAP in 5 minutes
5 Back Squat @ 50% 1 RM
10 Burpees
Rest 2 minutes
AMRAP in 5 minutes
5 Pull-ups
10 Push-ups