Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm-Up 3 Sets, For Quality 6 Walking Inchworm Push-Ups 8/8 Dual Dumbbell Staggered Stance Romanian Deadlifts 10 Bar Kip Swings 12 Dynamic Mountain Climber Lunges Skills and Drills Gymnastics Skill Session (Coaching Notes Only) Bar Muscle-Up Skill Progressions Extra Instructions: Go through various skills and drills today...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 15:00 minute Cap 1-3 Sets For Quality 1:00 Cardio Choice 10 Alternating Cossack Squats 8 Inchworm Push-Ups :10 second Ring Support Hold + :10 second Bottom of Ring Dip Hold 6 Tall Muscle Cleans 6 Front Squats Strength (Weight) 10:00 running clock Front Rack Reverse Lunges Work...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality 1:00 Cardio Choice 10/10 Single Leg Glute Bridges 6 /6 Half Kneeling KB Windmi ll 2 Wall Walks + :10sec Nose to Wall Ho ld 6/6 Single Arm Ring Row s 10 Ring V-Out s Strength (2 Rounds for weight) On a 15:00...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up Mobility :30/:30 second Couch Stretch :30/:30 second Scorpion Stretch :30/:30 Wall Figure 4 Stretch Med Ball Partner Warm-Up Complete For Quality 400m Run (both partners run together passing back and forth the medball) Med Ball Chest Pass x 10/Partner Med Ball Rotational Partner Toss x 10/Partner x...Read More