Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 minutes, For Quality 1:00 Cardio Choice 30/30ft (10/10m) Quadruped Crawl 10/10 Banded Shoulder External Rotations 10/10 Banded Shoulder Internal Rotations 10 Alternating Dumbbell Goblet Cossack Squats Metcon (Checkmark) 2 Rounds for Time 10/8 Dumbbell Deficit Push-Ups 5 Devils Press 10 Dual Dumbbell Step-Ups 24/20” 500m Ski...Read More