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
Muscle-up
2 x 10 Air squats
Back Squat (5 x 4 increase weight)
Metcon
Metcon (Time)
10 Min Time Cap
1 MU
3 Back Squat @ 155/105
2 MU
5 Back Squat
3 MU
7 Back Squat
4 MU
9 Back Squat
5 MU
11 Back Squat
6 MU
13 Back Squat