Miramar Beach Strength and Conditioning – Crossfit Warm-up (8:00 minute Cap) 2-3 Sets, For Quality :60sec Jumping Rope 10 Cossack Squats 20 Plank Shoulder Taps :30sec Glute Bridge Hold 5 Broad Jumps For Distance Clean and Jerk Every 2:00 x 5 Sets Power Clean + Split Jerk + Front Squat + Split Jerk (5sec pause...Read More