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
Push Press (8, 6, 4, 2, 4 – increase weight up to 2 )
The last set of 4 should be medium weight with perfect technique
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 16 Minutes
7 T2B
20 Double Unders
10 Walking lunges (in place)