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 Unders
2 x 10 Air squats
Weightlifting
Back Squat (5 x 5 @ 65%- 70%)
Metcon
Metcon (Time)
For Time
75 Double Unders
then
100 Wallball 20/14
then
75 Double Unders
20 minute time cap