Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minutes, For Quality :30 Cardio Choice 10 Scapular Pull-Ups 10 Ring Rows 10 Alternating V-Ups 5 Step-Down Box Jumps Gymnastics Skill Work Spend 10-15 minutes going through bar muscle-up skills and progressions Bar Muscle-Up Progressions Metcon (Checkmark) 20 EMOM Minute 1 : Max Calorie Machine Minute...Read More