Thursday, February 19, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

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

Skill Work

Handstand walks

2 x 10 ring dips

Handstand Walk (Technique)

Metcon (AMRAP – Reps)

12 Minute Time Cap

5 Front Squats 155/105

20 Feet Handstand walk or 20 handstand hand lifts or 10 handstand holds
Each foot of handstand walk equals 1 rep

Each handstand handlift equals 1 rep

Each full second in a handstand hold equals 2 reps