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
Kipping Pull-ups
Thruster (3 @ 50%, 3 @ 60%, 3 @ 70%, 3 @ 80%)
Metcon (AMRAP – Rounds)
EMOM for 14 minutes
Odd: 7 Thrusters @ 65%
Even: 7 Chest to bar pull-ups