Perdido Bay CrossFit – CrossFit
Daily Warm-up 2 (No Measure)
Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Muscle-up transitions
Front Squat (4 x 5 @ 65%)
Metcon (AMRAP – Reps)
AMRAP in 4 minutes
3 Muscle-ups
7 Burpee box jumps 24/20
Rest 2 minutes
AMRAP in 4 minutes
4 HSPU
6 Back Squats 135/95