Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach

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Siteplicity
Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality 5/5 Worlds Greatest Strength 10 Hollow Rocks 10/10 Single Leg Glute Bridges :20 second Glute Bridge Hold 10 Goblet Squats Front Squat 10:00 Alt EMOM: Minute 1: 6 Back Squats Minute 2: 4 Front Squats *All sets are to be performed on 70%...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up Mobility: 10 PVC Pipe Pass Throughs 10/10 PVC Pipe Around the Worlds :30 second PVC Pipe Prayer Stretch 5/5 World’s Greatest Stretch Into 2 Rounds: 30 second Jump Rope Practice 15 Air Squats 5 Hang Muscle Snatch 5 Snatch Grip Push Press 5 Overhead Squats Overhead Squat...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 EMOM min 1: 200/180m Row min 2: 10 Scapular Pull-Ups + 10 Kip Swings min 3: 20 Alternating V-Ups min 4: :10 sec Ring Support Hold + :10 sec Bottom of Dip Hold Skills and Drills Scaling the Ring Muscle-Up -Choose and Option that best suits...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality 200m Run :30/30 Second Banded Front Rack Mobility :30 Thoracic Extension Against Wall 6 Inchworm Push-Ups 10 Alternating Down Dog Toe Taps Push Press Every 2:00 X 5 Sets Set 1: 5 Reps @ 75% Set 2: 5 Reps @ 75% Set 3:...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (No Measure) AMRAP 8 Run 100m 5 Strict Pull-ups/ Ring rows 5 Push-ups 5 Shoulder press (empty bar) 5 Overhead squats 5 Box Step ups Warm Up 3 Sets, For Quality 8/8 Quadruped Thoracic Rotations :20 second Extended Reverse Plank Bridge 50/50ft (15/15m) Single Arm OH DB...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 EMOM min 1: 40 second Row or Bike min 2: 10 Ring Rows min 3: 20 Bear Plank Shoulder Taps min 4: 10 Dead-Bugs Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP 10/7 Cal Echo Bike or 12/9 Calorie Assault Bike 10/8 Strict Pull-Ups 200ft Farmers...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality 5/5 Worlds Greatest Strength 10 Hollow Rocks 10/10 Single Leg Glute Bridges :20 second Glute Bridge Hold 10 Goblet Squats Front Squat 10:00 Alt EMOM: Minute 1: 6 Back Squats Minute 2: 4 Front Squats *All sets are to be performed on 70%...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality 30 seconds Jump Rope 6 Inchworm Push-Up 10 Bootstrap Squats w/ Thoracic Rotations :10 second Supine Grip Chin-Over Bar Hold 3-5 Burpee Broad Jump PRIMER 1-2 Sets 3 High Hang Muscle Clean and Press 3 Hang Power Clean and Push Press 3 Low...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 15:00 minute EMOM Minute 1: Machine Choice Minute 2: *Mobility of Choice Minute 3: 10/10 Single Leg Glute Bridges Minute 4: 20 Alternating V-Ups Minute 5: 6 Inchworm Push-Ups + 12 Plank Shoulder Taps *Mobility: Couch Stretch / Pigeon Stretch / Prayer Stretch / Dead-Hang METCON (3...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 15:00 minute EMOM Minute 1: Machine Choice Minute 2: *Mobility of Choice Minute 3: 10/10 Single Leg Glute Bridges Minute 4: 20 Alternating V-Ups Minute 5: 6 Inchworm Push-Ups + 12 Plank Shoulder Taps *Mobility: Couch Stretch / Pigeon Stretch / Prayer Stretch / Dead-Hang METCON (3...
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