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
Skill Work
Handstand walks
2 x 10 ring dips
Handstand Walk (Technique)
Metcon (AMRAP – Reps)
12 Minute Time Cap
5 Front Squats 155/105
20 Feet Handstand walk or 20 handstand hand lifts or 10 handstand holds
Each foot of handstand walk equals 1 rep
Each handstand handlift equals 1 rep
Each full second in a handstand hold equals 2 reps