Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Rope climbs
2 x 10 box jumps
Rope Climb (Accumulate 10 rope climbs in 10 minutes)
Legless climb, foot lock climb, foot lock holds, rope pulls
Metcon (AMRAP – Reps)
2 Rounds for reps
AMRAP for 3 minutes
5 Thrusters 95/65
10 Push-ups
rest for 1 minute
AMRAP for 3 minutes
4 Muscle-ups
15 Sit-ups
Rest 2 minutes between rounds