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-ups
2 x 10 pull-ups
Technique
Double-Unders (15 minutes to reach 1 RM)
Coaches will work with you on progression, then attempt for 1 RM unbroken DU. If you have DU then attempt unbroken triple unders.
Metcon
Metcon (AMRAP – Reps)
14-Minute AMRAP of:
100 Double-Unders
50 Wall-Ball Shots, 20# / 14#
7 Muscle-ups