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
Muscle-ups
2 x 10 pull-ups
Back Squat (5 x 3 increase weight)
Metcon (Time)
6 RFT
5 Muscle-ups
50 Meter sprint
5 Burpees