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: kipping pull-ups, butterfly kipping pull-ups
Shoulder Press (5 x 5)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 16 minutes
Run 400 meters
20 box steps 24/20
10 pull-ups