Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality 1:00 Row *Increase intensity each set 15 Banded Goodmornings 8/8 Split Stance RDL :30 Alternating Bird-Dog :30 Alternating Dead-Bug Metcon (Checkmark) Every 6:00 X 5 9 Deadlifts 225/155lb, (102/70kg) 15 Lateral Burpees over Bar 21 Abmat Sit-Ups 27/22 Cal Row Goal : 4:00-4:30/Set...Read More