Perdido Bay CrossFit – CrossFit
Skill: Handstand push-ups
Daily Warm-up 4 (No Measure)
Airdyne 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Metcon (AMRAP – Reps)
Death by Handstand Push-up
1 Strict HSPU on minute 1
2 Strict HSPU on minute 2
3 Strict HSPU on minute 3
4 Strict HSPU on minute 4
Continue this pattern until you can not complete the given number of the round within the minute.
Score is the last complete round.
Metcon (AMRAP – Reps)
Total Reps
1 minute of thrusters 95/65
1 minute of wallball 20/14
1 minute of burpees
1 minute Row for calories
1 minute box jumps 24/20
1 minute of shoulder to overhead 95/65
Rest 30 seconds between each minute