Miramar Beach Strength and Conditioning – Crossfit
Metcon
Warm-up
(Roller, Band)
(1:00 each Side)
Roller Hamstrings
Roller Quads
Low Back
Inch Worm
Full T-Hip Opener
Blackburn shoulder Warm Up
Roll Over to V-Sit
200m Run
15:00 CAP
Metcon (Time)
In Teams of 2
For Time (with a Partner):
2 Rounds
9 Rope Climbs* (total) (15 ft)
11 Wall Walk* (each)
20 Dumbbell Burpee Box Step Overs* (each) (2×50/35 lb, 24/20″)
800m Dumbbell Run (together)
(1×50/35 lbs)
30:00 CAP
*For the first three movements, one partner works at a time, while the other partner maintains a Hollow Hold position.
Rope ClimbSub:
Rope Sit to standing
Strict chin up + knee’s to elbows 1:3
Wall Walk Sub:
Handstand Hold1: 10s
Freestyle Handstand Hold. 1:10s
Handstand Push Ups 1:3
Pike Push Ups 1:3
Bear Crawls 1:25′
DB Burpee Box Step Over Sub:
Burpee box step over 1:1
Up Down + Step over 1:1
Run Sub:
1600m C2Bike
Row/ Ski 90 Cal
Echo Bike 63 Cal
Cool Down
30min Mobility, Enjoy your weekend! You deserve it!