Miramar Beach Strength and Conditioning – Crossfit Warm Up GENERAL WARM-UP: 3 sets, for quality 12/9 calorie row 12 alternating leg v-ups 9 barbell good mornings, 45/35lb 6 barbells back squats, 45/35lb 15 second ring support hold + 15 second ring dip hold Once you have completed the above general warm up, begin building up...Read More
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 Power Clean + Push Jerk 5 Sets 3 Power Clean + 1 Push...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band, Dumbbell) :30 each side General Warm Up: Roller Hamstrings Roller Quads Pigeon Stretch Knight to hamstring Stretch Squat to standing toe touch Cossack Squat + Specific Warm Up: 5 AMRAP :30 Row OR 200m Run 10 Jumping Air Squats 10/10 Single Arm DB high pulls...Read More
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...Read More
Miramar Beach Strength and Conditioning – Crossfit Metcon Warm-up (Roller, Rower, DB) General Warm Up (:30 each Side) Roller Hamstrings Roller Quads Low Back Inch Worm Blackburn shoulder Warm Up Roll Over to V-Sit + Specific Warm up 5 AMRAP 10 Jumping Air Squats 10 Box Step Ups Jumps 10 Wall Balls 10 Burpees 10:00...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band) :30 each side General Warm Up: Roller Forearms Roller Lats Banded Pull apart + Pass Through Pec Stretch 5 Inch Worm Roll Over to V-Sit + Specific Warm Up: 5:00 Coach Led BB Warm Up 12:00 CAP Strength Hang Snatch 3 x 2 @ 78-83%...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up (Foam Roller) :30 each side General Warm Up: Wall Forearm Roll Lower Back Roll Samson Stretch Banded Pull apart + Pass Through Scorpion Stretch 5 Inch Worm Roll Over to V-Sit + Specific Warm Up: 5 AMRAP 10 DB Snatch 10 Alternating Jumping Lunges 5 DB Strict...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band, Barbell) “:30 Each side” General Warm Up Hamstring Roll Quad Roll Squat to standing toe touch Lat Roll 10 Banded Pass Through + Pull Apart Specific Warm up 5 AMRAP :30 Echo Bike 10/10 Cossack Squat 15 Strict Press in Jerk Stance 15 V-Ups 10...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up General Warm Up (Hip Band, Resistance Band, DB) :30 each side Banded Tricep stretch 10 Banded Pull apart + Pass Through Scorpion Stretch 6 Perfect Stretch 10 Roll Over + V-Sit 10 Squat to Standing Toe Touch + Specific Warm Up 5 AMRAP :30 Effort on Row...Read More
