Miramar Beach Strength and Conditioning – Crossfit Metcon Warm-up (Roller, Rower, DB) General Warm Up (:30 each Side) Roller Hamstrings Roller Quads Low Back Inch Worm Blackburn shoulder Warm Up Roll Over to V-Sit + Specific Warm up Every 2:00 x4 sets :30 Machine Choice 10 Lateral Line Jumps (over and back = 1) 8...Read More
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