Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm-Up: 3:00-10:00 2 Sets, For Quality 200m Run 6/6 Single Arm Ring Rows 12/12 second Single Arm Plank :24 Second Glute Bridge March :36 Second Bike Gymnastics Skill Work Gymnastics Progression (10:00-25:00) Spend time going over progressions Bar Pull-Over Teaching the Bar Pull-Over Bar Pull-Over Progressions *Favorite...Read More