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 Ring Push-ups
Weightlifting
Hamstring Curl (3 x 10 )
From knees on floor with partner
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP for 18 minutes
20 Double Unders
10 Wallball
5 Pull-ups