Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm-Up (3:00-10:00) 2 Sets, For Quality 10 Deep Squat Thoracic Rotations 5 Hang Muscle Snatch 5 Barbell Strict Press 10 Alternating Barbell Cossack Squats 10 Barbell Glute Bridges Strength Strength (16:00-28:00) 12:00 Running Clock Back Rack Reverse Lunges 5/5 @ 90% of 5RM From last week 4/4...Read More