Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 minutes 2-3 Sets, For Quality 1:00 Machine Choice 10 Cossack Squats 20 Plank Shoulder Taps :30sec Glute Bridge Hold 5 Broad Jumps For Distance Front Squat Every 2:30 x 6 Sets Sets 1-3: Front Squat Clusters 2.2 @ 85%+ Rest 30s between clusters Sets 4-6 Back...Read More