Perdido Bay CrossFit – CrossFit
Skill: muscle-ups
Daily Warm-up 4 (No Measure)
Airdyne 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Metcon (AMRAP – Rounds)
EMOM for 10 minutes
5 back squat @ 75% 1 RM
Metcon (AMRAP – Rounds)
EMOM for 12 minutes
Odd: 5 squat cleans @ 75%
Even: 3 muscle-up + 3 burpees