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 Hip Extensions
Weightlifting
Front Squat (5, 4, 3, 2, 1 increase weight)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups