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 GHD sit-ups
Muscle-ups (Technique work)
Metcon (Time)
4 RFT
5 Front Squats @ 165/105
6 Muscle-ups