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
Rope climbs
2 x 10 T2B
Gymnastics
Rope Climb (Practice on foot locks)
Metcon
Blackjack (Time)
Blackjack: each round equals 21
20 Push-ups
1 Sit-up
19 Push-ups
2 Sit-ups
18 Push-ups
3 Sit-ups
17 Push-ups
4 Sit-ups
16 Push-ups
5 Sit-ups
15 Push-ups
6 Sit-ups
14 Push-ups
7 Sit-ups
13 Push-ups
8 Sit-ups
12 Push-ups
9 Sit-ups
Continue pattern until you reach 1 push-up and 20 sit-ups.
21 Minute Time Cap