Monday, July 6, 2015

Perdido Bay CrossFit – CrossFit

Daily Warm-up 2 (No Measure)

Row 500 meters

Dynamic Stretching:

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

Skill Work

Medball squat cleans

2 x 20 ab mat sit-ups


Handstand Walk (10 minutes to work on techniqe)

Handstand walks, free standing handstand holds, handstand holds

Metcon (Time)


15 Medball squat cleans

24 feet of handstand walks

24 feet of walking lunges
15 minute time cap

Handstand walks scales: handstand holds with hand lifts against wall, handstand holds, knees on box with hand lifts.