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
Gymnastics
Handstand Walk (10 minutes to work on techniqe)
Handstand walks, free standing handstand holds, handstand holds
Metcon (Time)
6 RFT
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.