Category

WOD
Miramar Beach Strength and Conditioning – Crossfit Metcon Warm-up (Roller, Band) (1:00 each Side) Roller Hamstrings Roller Quads Low Back Inch Worm Full T-Hip Opener Blackburn shoulder Warm Up Roll Over to V-Sit 200m Run 15:00 CAP Metcon (Time) In Teams of 2 For Time (with a Partner): 2 Rounds 9 Rope Climbs* (total) (15...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band, barbell) :30 each side Banded Tricep stretch Banded Good morning 10 Banded Pull apart + 10 Banded Pass Through 10 Banded Sots Press Lat Roll Low back roll + 2 Rounds :30 Machine OR 200m Run 10 Snatch Grip Deadlifts 10 Hang Snatch grip high...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band) General Warm Up (00:30 Each Side) Hamstrings Quads 1:00 Lower Back 10 Roll Over to V-Sit 10 Cossack Squats 10 Banded Pull Apart 10 Banded Pass through 10 Banded Overhead Squats Utilize remaining time to set up equipment and warm up movements 15:00 CAP Metcon...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller) “:30 Each side” Hamstring Roll Quad Roll Squat to standing toe touch Lat Roll 10 Banded Pass Through + Banded Pull Apart Immediately into Coach Led BB Warm Up 10 min CAP Strength Metcon Clean and Jerk (Clean Complex) Clean + Front Squat + Clean +...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band, Barbell) :30 each side Banded Tricep stretch Banded Pull a part OH Banded Pull a part Banded Pass Through Pec Stretch on Rig/ Wall Squat to standing toe touch Lat Roll Low back roll + 2 Rounds :30 Machine OR 200m Run 10 BB Shoulder...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band, barbell) :30 each side Banded Lat Stretch Wall Tricep stretch 10 Banded Pull apart + 10 Banded Pass Through 10 Banded Sots Press T-Spine + Roller Stretch Cossack Squat + 2 Rounds :30 Machine OR 200m Run 10 Snatch Grip Deadlifts 10 Hang Snatch grip...
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Miramar Beach Strength and Conditioning – Crossfit Metcon Warm-up (Roller, Band) (1:00 each Side) Roller Hamstrings Roller Quads Low Back Inch Worm Full T-Hip Opener Blackburn shoulder Warm Up Roll Over to V-Sit 200m Run 15:00 CAP Metcon (Time) In Teams of 2 15 Rounds 18/14 calorie Ski Erg 18 Wall Ball Shots (20/14 lb)...
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Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band, barbell) :30 each side Banded Tricep stretch Banded Good morning 10 Banded Pull apart + 10 Banded Pass Through 10 Banded Sots Press Lat Roll Low back roll + 2 Rounds :30 Machine OR 200m Run 10 Snatch Grip Deadlifts 10 Hang Snatch grip high...
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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 (Roller) “:30 Each side” Hamstring Roll Quad Roll Squat to standing toe touch Lat Roll 10 Banded Pass Through + Banded Pull Apart Immediately into Coach Led BB Warm Up 10 min CAP Strength Front Squat Complex (*1 second pause at bottom) Paused F.S. + Front Squat...
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