Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Muscle-up transitions/ kipping
2 x 10 HSPU
Muscle-ups (Muscle up technique work)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12 minutes
Run 200 meters
10 Push Press 75/55
20 Double Unders