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
Double Unders
2 x 10 GHD Sit-ups
Technique
Double-Unders (Single effort max reps in 10 minutes)
Work on DU or Triple Unders
Take 10 minutes to find a single max rep attempt. Score your highest unbroken attempt
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP for 12 minutes
5 Pull-ups
10 Overhead walking lunges 35/25
5 Ring Dips
10 Double Unders