Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 minutes 2-3 Sets, For Quality :30 second jump rope practice 10 Cossack Squats 10 Wall Facing Handstand Shoulder Taps 10 Bar Kip Swings 5 Broad Jumps For Distance Barbell Primer Every 90sec, 4-5 Sets w/ light loads High Hang Muscle Clean Tall Clean High Hang Power...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minute Cap 2 Sets, For Quality :30 second machine choice :15 sec L-Hang or Tuck Hang :30 second machine choice 6 Supine Ring Rows w/1sec Pause at the Chest :30 second machine choice 10/10 Single Leg Glute Bridge Rope Climb Every 2:00 minutes x 4 Sets...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality 1:00 Row, R1: ez, R2: mod 5/5 Quadruped Thoracic Rotations 5 Table Top Bridge w/5sec Pause 3/3 Quadruped Hip Cars 5/5 Samson Lunge Power Snatch Every 2:30 x 5 Sets Power Snatch Rest 10s Hang Squat Snatch + Overhead Squat Rest 10s Squat...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 Cap 2 Sets, For Quality 10 Mountain Climber Lunge to Stretch 15/15 Box Step-Downs :20 second Hollow Hold :30 second Glute Bridge Hold Back Squat Back Squat Clusters Every 3:30 x 4 Sets Sets 1-2 2 Reps Rest 30 seconds 2 Rep Rest 30 seconds 1...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minutes 2 Sets, For Quality 1:00 Choice Cardio :30 seconds Medball Thoracic Opener 2 Wall Walks + :10sec Nose to Wall Hold 6/6 Archer Ring Row 10 Ring V-Outs 5 Box Jumps (increase height on second round or box jump all the way overs) Push Press...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets 10 Bootstrap Squats 10 PVC Pass-Throughs 10 PVC Around the Worlds 10 PVC Standing Thoracic Extension 10 PVC Pipe Standing Thoracic Rotations :15 Dead-Hang + :15 Active Hang Metcon (Checkmark) 10 Rounds for Time 3 Snatch 135/95lb, (61/43kg) 15 Wall Balls 20/14lb, (9/6kg) *assumed these...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Every 3:00 minutes, 4 sets, complete the following: :30 Machine Choice 6 Inchworm Push-Ups 10 Lateral Line Jumps (over and back = 1) 10 Dual Dumbbell Curl and Press , light to moderate load 10 Deep Lunge Mountain Climbers Metcon (Time) In Pairs, For Time: 4000m Echo...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 minutes 2-3 Sets, For Quality 1:00 Machine Choice 10 Cossack Squats 20 Plank Shoulder Taps :30sec Glute Bridge Hold 5 Broad Jumps For Distance Front Squat Every 2:30 x 6 Sets Sets 1-3: Front Squat Clusters 2.2 @ 85%+ Rest 30s between clusters Sets 4-6 Back...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 minute Cap 3 Sets, For Quality 1:00 Row or Bike 10 Hollow Rocks :20 / :20 second Side Plank 6/6 Single Leg Glute Bridge w/pause Metcon (AMRAP – Reps) 20 x Alt EMOM Minute 1 : 15/11 Calorie Echo Bike Minute 2 : 15 GHD Sit-Ups...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 12:00 minutes to complete Mobility / Stretching 1:00 minute Wall Candle Pose :30/:30 Pigeon Stretch :30/:30 second Single Arm Overhead Box Opener Once you have completed the above mobility work, please move on to the General Warm Up below: 2 Sets, For Quality: :30 second Jump Rope...Read More