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
Double Unders
2 x 10 Hip extensions
Weightlifting
Deadlift (5 x 3 increase weight)
Metcon
Metcon (Time)
5 RFT
5 Deadlift @ 50% 1 RM
6 Pull-ups
30 Double Unders