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
Double or triple unders
2 x 10 Hip Extensions
Deadlift (4 x 5 @ 75%)
Metcon (AMRAP – Rounds)
AMRAP for 20 minutes
5 Pull-ups
10 Push-ups
15 Air Squats
20 Double Unders
Full rounds count only