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
Squat clean
2 max rep attempts ring rows. Rings set at 44 inches
Weightlifting
Clean (1 squat clean + 2 front squats )
5 sets
Increase weight
Metcon
Metcon (Time)
5 RFT
20 Double Unders
7 Squat cleans @ 70% highest from today’s weightlifting
12 Ring Rows