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
KB Swings
2 x 10 Walking lunges
Metcon (AMRAP – Rounds)
EMOM for 10 Minutes
Odd: 7 Back Squat at 65% of 1 RM
Even: 7 Ring dips
Metcon (AMRAP – Rounds)
EMOM for 10 Minutes
Odd: 8 Front Rack Lunges @ 35% of 1 RM back squat
Even: 7 KB swings 53/35