Monday, July 6, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Medball squat cleans

2 x 20 ab mat sit-ups

Gymnastics

Handstand Walk (10 minutes to work on techniqe)

Handstand walks, free standing handstand holds, handstand holds

Metcon (Time)

6 RFT

15 Medball squat cleans

24 feet of handstand walks

24 feet of walking lunges
15 minute time cap

Handstand walks scales: handstand holds with hand lifts against wall, handstand holds, knees on box with hand lifts.