Miramar Beach Strength and Conditioning – Crossfit Warm-up 9:00 minute EMOM, Alternating Stations Minute 1 : 200/170m Row Minute 2 : 30 Singles or 15 Double Unders + 10 Plank Shoulder Taps Minute 3 : 8 Ring Rows + 8 Alternating Box Step-Ups Metcon (Checkmark) Rowing Technique 2 Rounds through :30 Arms Only Rowing (the...Read More