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
Weightlifting
Metcon (No Measure)
Warm up for dead lift
Benchmark
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 Masters 55+ (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#
CrossFit Games Open 16.4 Masters 55+ Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#