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%...Read More
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...Read More
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:...Read More
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...Read More
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%...Read More
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...Read More