Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00, for Quality 1:00 minute Row (:30 easy, :20 moderate, :10 hard) 10 Bar Kip Swings 6 Rower Pike-Up 6 Rower Ab Roll-Outs Metcon (Time) For Time: 80/64 Calorie Row 40 Toes to Bar 60/48 Calorie Row 60 Alternating V-Ups 40/32 Calorie Row 80 Abmat Sit-Ups 20/16...Read More