Perdido Bay CrossFit – CrossFit
Daily Warm-up 4 (No Measure)
Airdyne 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Muscle-ups
2 x 10 Pull-ups
Deadlift (6, 4, 2, 4, 6 Work up and back down )
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
15 Wallball 20/14
7 Burpees
3 MU