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
Double-Unders (10 minute practice time, then 2 max rep attempts)
Metcon (AMRAP – Reps)
10 Minute Time Cap
5 Double unders
5 Thrusters 75/55
10 DU
6 Thursters
15 DU
7 Thrusters
20 DU
8 Thrusters
25 DU
9 Thrusters
Continue this pattern until time cap
3 to 1 ratio single jump rope to DU