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-up
2 x 10 Ring Dips
Weightlifting
Shoulder Press (Work up to a 1 RM)
Metcon
Metcon (Time)
Row 60 Calories
50 Double Unders
40 Shoulder Press @ 60% 1 RM
30 Sit-ups
20 Clapping Push-ups
10 Muscle-ups
17 minute time cap
If you time cap record reps achieved in note box