Miramar Beach Strength and Conditioning – Crossfit

Warm-up

*With a Lax Ball

Rotator Cuff Smash

Glute Smash

Hamstring Smash

Then:

2 Rounds

10 Banded Good Morning

8 KBS

6 Box Step Up

Then:

Coach led rope climb review

Metcon (Time)

4 Rounds

400m run

25 KBS (Russian)

20 Box Jumps (step down)

2 Rope Climb

30 Min Cap
-KB weight is athletes choice.

-Intent is to move at a moderate pace throughout the workout.

-Goal is to get a good sweat, not push to failure.

Cool Down

8-12 Min Mobility Work