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 Alternating Lunges
Weightlifting
Clean (5 x 3 Increase weight)
Metcon
Metcon (AMRAP – Reps)
12 Minute Time Cap
3 Squat cleans 135/95
30 Double Unders
4 Squat Cleans
30 DU
5 Squat Cleans
30 DU
6 Squat Cleans
30 DU
7 Squat Cleans
30 DU
Continue Pattern until time cap