Wednesday, March 11, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

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

Skill Work

Kipping HSPU

2 x 10 box steps

Handstand Push-ups (Kipping HSPU/Deficit HSPU practice)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 minutes

Run 200 meters

10 HSPU

15 Box jumps 24/20