Thursday, January 9, 2015


Perdido Bay CrossFit – CrossFit

Skill: Handstand push-ups

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

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

Metcon (AMRAP – Reps)

Death by Handstand Push-up

1 Strict HSPU on minute 1

2 Strict HSPU on minute 2

3 Strict HSPU on minute 3

4 Strict HSPU on minute 4

Continue this pattern until you can not complete the given number of the round within the minute.

Score is the last complete round.

Metcon (AMRAP – Reps)

Total Reps

1 minute of thrusters 95/65

1 minute of wallball 20/14

1 minute of burpees

1 minute Row for calories

1 minute box jumps 24/20

1 minute of shoulder to overhead 95/65

Rest 30 seconds between each minute