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 Pull-ups
Weightlifting
Shoulder Press (5, 4, 3, 2, 1 increase weight)
Metcon
Metcon (Time)
For Time
50 Push Press 65/45
40 Double Unders
30 Box Jump Overs 24/20
40 Push Press
30 Double Unders
20 Box Jump Overs
30 Push Press
20 Double Unders
10 Box Jump Overs
20 minute time cap