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
Warm up for movements in the WOD
2 x 10 GHD sit-ups
Metcon
Metcon (Time)
“12 Days of Christmas”
-1 Clean 135/95
-2 HSPU
-3 Front Squats 135/95
-4 Russian Twists w/ MB 20/14
-5 CTB
-6 Box Jumps 24/20
-7 Burpees
-8 Push-ups
-9 Wallballs 20/14
-10 KB Swings 53/35
-11 Deadlifts 135/95
-12 Thrusters 135/95
After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement added each round. EXAMPLE: Do 1 Clean, then 1 Clean + 2 HSPU, next do 1 Clean + 2 HSPU + 3 Front Squats, etc.
25 minute time cap