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
Rope Climbs
2 x 10 Hip Extensions
Weightlifting
Thruster (Work up to a heavy single)
Metcon
Metcon (Time)
21-15-9
Thrusters 115/95
3-2-1
Rope Climbs