Miramar Beach Strength and Conditioning – Crossfit Warm-up 8 EMOM, Alternating Movements minute 1 : Choice Cardio minute 2 : 10 Mountain Climber to Deep Lunge Stretch minute 3 : “Barbell Complex” minute 4: 5 Burpee Bar Touches + :10-:15 sec Tuck L-Hang “Barbell Complex” 3 Tall Muscle Clean 3 Front Squats 3 Low Hang...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 8 EMOM, Alternating Movements minute 1 : Choice Cardio minute 2 : 10 Mountain Climber to Deep Lunge Stretch minute 3 : “Barbell Complex” minute 4: 5 Burpee Bar Touches + :10-:15 sec Tuck L-Hang “Barbell Complex” 3 Tall Muscle Clean 3 Front Squats 3 Low Hang...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality 3:00 minutes On : 1:00 minute Off 10/7 Calorie Bike or :40 sec Shuttle Run 5/5 World’s Greatest Stretch 10 Barbell Good Mornings, 45/35lb (20/15kg) *In remaining time, accumulate Max Lateral Banded Monster Walks Metcon (Checkmark) E6MOM X 6 Sets (Alternating Stations) Station...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality 3:00 minutes On : 1:00 minute Off 10/7 Calorie Bike or :40 sec Shuttle Run 5/5 World’s Greatest Stretch 10 Barbell Good Mornings, 45/35lb (20/15kg) *In remaining time, accumulate Max Lateral Banded Monster Walks Metcon (Checkmark) E6MOM X 6 Sets (Alternating Stations) Station...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 (For Quality) 10 Scapular Push-Ups 2 Wall Walks + 10 second Nose to Wall Hold 8/8 Single Arm DB Upright Rows 8 Dual DB Bicep Curl to Arnold Press 20 Plank Shoulder Taps Bench Press Tempo Bench Press Take 10:00 minutes to work up to a...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up General Prep 10 PVC Passovers 10/10 PVC Around the Worlds :30 Standing PVC Thoracic Extensions :30 Loaded Bottom of Squat Hold :30 Extended Plank Reverse Bridge Specific Movement Prep (2 Sets, For Quality) 3 BTN Snatch Grip Push Press 5 Overhead Squats 7 Back Rack Cossack Squats...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 8 Alt EMOM Minute 1: 30 second Jump Rope Minute 2: 5/5 World’s Greatest Stretch Minute 3: 7 Walking Inchworm Push-Ups Minute 4: 10 Air Squats + 10 Alternating Step-Ups Back Squat (Pause Back Squat + Back Squat) Every 2:30 X 6 Sets Set 1: 1+3 @...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 5:00 minutes, for Quality :30 second Bike or Row 10 Bootstrap Squats :30/:30 Samson Lunge Stretch and Hold 10/10 Single Leg Glute Bridges CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00, For Quality 1:00 Machine Choice 5 Inchworm Push-Ups 10 Quadruped Scapular Push-Ups 5/5 Single Arm Ring Rows 10 Air Squats Metcon (AMRAP – Rounds and Reps) 10 AMRAP 1000m Run Remaining Time… AMRAP 10 Thrusters 95/65lb, (43/30kg) 10 Pull-Ups Directly into.. 10 AMRAP 100/80 Calorie Row...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality :30 Jump Rope Practice 15 Banded Goodmornings 20 Alternating Bird-Dogs 10/10 Single KB B-Stance Deadlift Deadlift Tempo Deadlift (3s Down + 3s Up) 3 x 10 Rest 3:00 between sets Starting @ 55% of your 1rm and increasing the load each set. The...Read More