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
Back Squat (20 Rep back squat )
Metcon (AMRAP – Reps)
16 minute time cap
5 Thrusters 75/55
20 Double Unders
10 Thrusters
40 DU
15 Thrusters
60 DU
20 Thrusters
80 DU
25 Thrusters
100 DU
Continue pattern until time cap