Friday, December 19, 2014

Perdido Bay CrossFit – CrossFit

Skill: Kipping HSPU

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Metcon (Time)

Hanging L-sit

Accumulate up to 5 minutes of hanging L-sit in a 10 minute time period

Metcon (AMRAP – Reps)

Total Reps

AMRAP in 5 minutes

5 Shoulder to overhead 115/85

8 box jump

rest 3 minutes

AMRAP in 5 minutes

5 HSPU

8 T2B