Perdido Bay CrossFit – CrossFit
Skill: Handstand hold, hand steps, hand walks
Daily Warm-up 4 (No Measure)
Airdyne 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Metcon (No Measure)
Take 10 minutes to accumulate 5 minutes of one of the following: handstand holds, handstand steps, or max distance hand walks
Metcon (AMRAP – Reps)
16 minute time cap
Run 100 meters
5 Wallball 20/14
5 Toes 2 Bar
Run 100 meters
10 Wallball
10 Toes 2 Bar
Run 100 meters
15 Wallball
15 Toes 2 Bar
Continue to add 5 reps to each consecutive round until time cap.
Run equals 10 reps/ 5 reps for 50 meters