Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minutes to complete 2 Rounds, for Quality :40 second Row + : 40 second Run or Shuttle Run :15 second Dead-Hang + :15 Active Hang 10 Alternating Cossack Squats :10-:15 sec Tuck L-Hang 5/5 Pendulum Lunges Gymnastics Skill Work 10:00 minute Alt EMOM min 1 :...Read More
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