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

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Miramar Beach Strength and Conditioning – Crossfit Warm-up General Prep 10 PVC Passovers 10/10 PVC Around the Worlds :30 Standing PVC Pipe Prayer Stretch :30 Loaded Bottom of Squat Hold :30 Extended Reverse Plank Bridge Into … Specific Movement Prep 2 Sets, For Quality 3 BTN Snatch Grip Push Press 5 Overhead Squats 7 Back...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minutes, For Quality 6 Inchworm to Hollow Body 8 Alternating Box Step-Ups 10/10 Single Leg Line Hops :15 second Wall Supported Handstand Hold Metcon (Time) 4 Rounds 2 Wall Walk 200m Run 8 Box Jump Overs 24/20” into.. 3 Rounds 12 Handstand Push-Ups 400m Run 12...
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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 Thanksgiving With The Girls (Time) For Time “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 meter...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 EMOM min 1: 40 second Machine Choice min 2: 12-16 Alternating V-Ups min 3: 10/10 Single Leg Glute Bridges min 4: 10 Dead-Bugs Deadlift Deadlift (2020 Tempo) Every 2:00 X 4 Sets 4 Sets x 8 Reps @ 60%+ The prescribed tempo is 2 seconds down,...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 EMOM min 1: 40 second Machine Choice min 2: 12-16 Alternating V-Ups min 3: 10/10 Single Leg Glute Bridges min 4: 10 Dead-Bugs Deadlift Deadlift (2020 Tempo) Every 2:00 X 4 Sets 4 Sets x 8 Reps @ 60%+ The prescribed tempo is 2 seconds down,...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 EMOM min 1: 40 second Machine Choice min 2: 12-16 Alternating V-Ups min 3: 10/10 Single Leg Glute Bridges min 4: 10 Dead-Bugs Deadlift Deadlift (2020 Tempo) Every 2:00 X 4 Sets 4 Sets x 8 Reps @ 60%+ The prescribed tempo is 2 seconds down,...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality 1:00 Row 5 Burpees to Target 15 Dead-Hang + 15 Active Hang 1 “Barbell Complex” “Barbell Complex” 3 High Hang Muscle Clean 3 Front Squats 3 Tall Cleans 3 Hang Squat Cleans PRIMER 10:00 Clock Talk through the position at the top of...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality 1:00 Row 5 Burpees to Target 15 Dead-Hang + 15 Active Hang 1 “Barbell Complex” “Barbell Complex” 3 High Hang Muscle Clean 3 Front Squats 3 Tall Cleans 3 Hang Squat Cleans PRIMER 10:00 Clock Talk through the position at the top of...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 EMOM, Alternating Minutes min 1: 40 second Air Bike min 2: 8 Inchworm Push-Ups min 3: 10 Dual DB Hang Clean and Press min 4: 10 Dual DB Front Squats min 5: 12 Jumping Lunges Push Press Every 2:30 X 4 Sets Set 1: 7 Reps...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality :30 sec Row :15 Wall Supported Hanstand Hold 10 Down Dog Alternating Toe Taps :20 sec Extended Reverse Plank Bridge into.. Rowing Golf Row to 1000m w/Partner *switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees...
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