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
Power clean
2 x 10 ring dips
Power Clean (4 x 3 increase weight)
Metcon (AMRAP – Reps)
AMRAP for 4 minutes
6 Power clean 165/105
Run 100 meters
Rest 4 minutes
AMRAP for 4 minutes
10 Deadlift 165/105
6 Pull-ups