Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, for Quality 1:00 Cardio Choice 10m Quadruped Crawl Slow Deliberate 6/6 Kettlebell Windmills 8/8 Side Lying Dumbbell External Rotation 30X0 30sec Extended Reverse Plank Bridge then…. 60sec/60sec Shoulder Cars Metcon (Checkmark) 20:00 AMRAP 5 Weighted Strict Pull-Ups 10 Dual Dumbbell Bench Press 15 Single Dumbbell...Read More