Perdido Bay CrossFit – CrossFit
Skill: muscle-ups
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Deadlift (Take 15 minutes to reach 1 RM )
Metcon (AMRAP – Rounds)
EMOM for 14 minutes
Odd: 5 Deadlift at 70% of 1 RM
Even: 5 Muscle-ups