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-ups
2x work done during gymnasitcs
Gymnastics
Bar Muscle-ups (Bar MU and MU practice)
Learn Bar MU and Ring MU technique
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP for 15 Minutes
3 Ring Muscle-ups
15 Push Press 55/45
20 Walking lunges
Run 200 meters