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 Pull-ups
Front Rack Lunge (4 x 10 Medium weight)
Metcon (AMRAP – Reps)
Complete as many reps as possible in 10 minutes
10 Double Unders
5 Pull-ups
2 Deadlift 185/125
20 Double Unders
10 Pull-ups
4 Deadlift185/125
30 Double Unders
15 Pull-ups
6 Deadlift185/125
40 Double Unders
20 Pull-ups
8 Deadlift
Continue pattern until time cap