Wednesday, December 3, 2014


Perdido Bay CrossFit – CrossFit

Skill: Handstand hold, hand steps, hand walks

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching:

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

Metcon (No Measure)

Take 10 minutes to accumulate 5 minutes of one of the following: handstand holds, handstand steps, or max distance hand walks

Metcon (AMRAP – Reps)

16 minute time cap

Run 100 meters

5 Wallball 20/14

5 Toes 2 Bar

Run 100 meters

10 Wallball

10 Toes 2 Bar

Run 100 meters

15 Wallball

15 Toes 2 Bar

Continue to add 5 reps to each consecutive round until time cap.

Run equals 10 reps/ 5 reps for 50 meters