Perdido Bay CrossFit – CrossFit
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
HSPU
2 x 10 GHD sit-ups
Weightlifting
Power Clean (Work up to 1 RM)
Metcon (AMRAP – Reps)
15 Minute Time Cap
5 Handstand Push-ups
5 Double Unders
5 Walking lunges
Run 100 meters (1 rep)
10 HSPU
10 Double Unders
10 Walking lunges
Run 100 meters
15 HSPU
15 Double Unders
15 Walking lunges
Run 100 meters
20 HSPU
20 Double Unders
20 Walking lunges
Run 100 meters
continue pattern until time cap