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Siteplicity
Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller) “:30 Each side” Calf Roll Hamstring Roll Quad Roll Roll Over to V-Sit Squat to standing toe touch Immediately into 2 Sets, For Quality 200m Run 10 Alternating V-Ups 10 Deep Lunge Mountain Climber :30sec Jump Rope :15sec Wall Lean March 6/6 SL Glute Bridge w/pause...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band) :30 each side General Warm Up: Banded Tricep stretch Banded Good morning Standing Quad Stretch Lat Roll Low back roll + Specific Warm Up: 3 Sets, For Quality: 15 I, Y, T’s, Light Fractional Plates 5/5 World’s Greatest Stretch 20/20 Lateral Banded Monster Walk s...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Band, BB) :30 each side General Warm Up: Banded Tricep Stretch Banded Pull apart + Pass Through Banded Sots Press Pigeon Stretch Squat to standing toe touch Cossack Squat + Specific Warm Up: 5 AMRAP OR 2 Sets -:30 Cardio Choice -50ft Dual KBFront Rack Carry +...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Rower, DB) General Warm Up (:30 each Side) Roller Hamstrings Roller Quads Low Back Inch Worm Blackburn shoulder Warm Up Roll Over to V-Sit + Specific Warm up 2 Rounds, For Quality 200m Run 10 Russian KBS 10 Goblet Split Squats 10 Lateral Skater Jumps 10:00...
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Miramar Beach Strength and Conditioning – Crossfit Metcon Warm-up (Roller, Rower, DB) General Warm Up (:30 each Side) Roller Hamstrings Roller Quads Low Back Inch Worm Blackburn shoulder Warm Up Roll Over to V-Sit + Specific Warm up Every 2:00 x4 sets :30 Machine Choice 10 Lateral Line Jumps (over and back = 1) 8...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band) :30 each side General Warm Up: Downward Dog + Calf Stretch Standing Quad Stretch Squat to standing toe touch Banded tricep stretch 5 Inch Worm Roll Over to V-Sit + Specific Warm Up: 5:00 AMRAP For Quality 200m Run 10 Goblet Squat :3 0 Pause...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 2-3 Sets 2:00 Cardio Choice 10 Deep Lunge Mountain Climbers 5/5 Pendulum Lunges :15 Passive + :15 Active Hang :30 KB Dead-Bug Skill Work Gymnastics Skill Focus: Coaches Notes (No Measure) Rope Climb Skill Work Toe to Bar Skill Work Spend some time going over rope climb...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller) “:30 Each side” Calf Roll Hamstring Roll Quad Roll Roll Over to V-Sit Squat to standing toe touch Immediately into 2 Sets, For Quality 400m Run or 1:30 Echo Bike 10 Alternating V-Ups 10 KB Sumo Deadlift High Pull :15Wall Lean March 10 min CAP Strength...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band) :30 each side General Warm Up: Banded Tricep stretch Banded Good morning Standing Quad Stretch Lat Roll Low back roll + Specific Warm Up: 5 AMRAP 3 Sets, For Quality: 6 Inchworm Push-Ups 10/10 Single Leg Box Step Downs 10/10 Straddle Leg Lift s 10...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Band, BB) :30 each side General Warm Up: Banded Tricep Stretch Banded Pull apart + Pass Through Banded Sots Press Pigeon Stretch Squat to standing toe touch Cossack Squat + Specific Warm Up: 5 AMRAP OR 2 Sets :30 Machine Choice 10 Barbell Good Mornings 10 Barbell...
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