Miramar Beach Strength and Conditioning – Crossfit Warm-up 15:00 minute Cap 3 Sets, For Quality 2:00 Cardio Choice 8 Dual Dumbbell Front Squats , light to moderate load 10/10 Single Leg Dumbbell Glute Bridge 10/10 Bird Dogs w/Pause :30 second Scapular Pull-Ups Metcon (Checkmark) 20:00 Alt EMOM Minute 1 : 5 Tempo Back Squats @...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 12:00 minutes 2 Sets, For Quality: 10 PVC Passthroughs 5/5 PVC Around the Worlds 5 Controlled Overhead Squats (Empty Barbell or PVC Pipe) 10 Hollow Rocks :15/15 Second Single Arm Ring Plank Hold + 10 Ring Push-Ups 15 Banded Face Pulls, Light Resistance Band 5/5 Single Leg...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minute AMRAP 2 Sets, For Quality 1:00 minute Row :30/:30 Standing Tricep Stretch 10 Bootstrap Squats 10/10 Single Leg Glute Bridges :20 second Glute Bridge Hold Strength/ Movement 12:00 Running Clock 4-5 Sets, For Quality 50ft (15m) Bear Crawl Plate Push 50ft (15m) Reverse Bear Crawl...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minutes 2-3 Sets 1:00 Echo Bike 15 Banded Goodmornings 8 Walking Inchworm to Hollow Body (1sec pause) :30 second Scapular Pull-ups Deadlift Every 4:00 x 4 Sets Sets 1-2 2 Reps Rest 30 seconds 2 Rep Rest 30 seconds 1 Rep @ 85% across Sets 3-4...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 12:00 minutes Beginning the Session with some Active Range of Motion mobility work: 2 Sets, For Quality: 10 Alternating Deep Lunge Mountain Climber to Stretch 6-8 Med Ball Thoracic Opener :30-45 second Dead-Hang Once you complete the above Mobility work, please move into the General Warm Up...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up (8:00 minute Cap) 2 Sets, For Quality 1:00 Row or 1:00 Shuttle Run 10 Alternating V-Ups 10 KB Sumo Deadlift High Pull :15sec Wall Lean March 6/6 SL Glute Bridge w/pause Metcon (Time) 2000m Run 1000m Row 1500m Run 750m Row 1000m Run 500m Row Time Domain...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 minute Cap 2 Sets, For Quality 1:00 minute Cardio Choice (Ski or Row Prefered) 5 Inchworm Push-Ups 5/5 Half Kneeling Bottoms Up Single Arm Kettlebell Strict Press , light 25/25ft Dual Kettlebell Bottoms Up Waiters Walk , light :10 second Ring Support Hold + :10 second...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up (8:00 minute Cap) 2 Sets, For Quality: :30 second Jump Rope Practice 10 Barbell Cossack Squats, 45/35lb (20/15kg) 10 Sumo Stance Barbell Good Mornings, 45/35lb (20/15kg) 10 Hanging Strict Knee Raises :25/25 Second Banded Front Rack Stretch Front Squat Every 3:00 x 4 Sets Set 1: 8...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm Up: 15:00-20:00 minutes (Extended Warm-Up, Quality) 1:00/1:00 minute Banded Hip Flexor Stretch 1:00/1:00 minute Overhead Box Opener 1:00/1:00 Elevated Pigeon Stretch Once you complete the above Mobility work, please move into the General Warm Up below: Accumulate the volume of the following movements in anyway you...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality: 2:00 minutes on Machine of your choice 15/15 Second Single Leg Wall Sit Hold 15/15 Second Single Leg Glute Bridge Hold 5/5 Single Arm Kettlebell Windmills, Moderate Weight 10 Bird Dogs into 10 Dead Bugs Metcon (Time) In Pairs, 2 Rounds For Time:...Read More