Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 minutes, for Quality 1:00 Row (:30 ez, :20 mod, :10 Fast) 10/10 Dual DB Staggered Stance RDL 15 Air Squats 20 Alternating Bird-Dogs :30 second Deadbugs Deadlift 15:00 Running Clock Establish 5RM Deadlift Developmental : Block Deadlift from 3” Risers Every 3:00, 5 Sets 5-7 Reps...Read More