Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 minute Clock 2-3 Sets, For Quality 200m Run 8/ 8 Single KB Staggered Stance RD L 7/7 Kettlebell Windmill :30 Pause Goblet Squat Ankle Mobility 20 Plate Taps 10 Plate Jumps Barbell Primer 5 x EMOM 1 Muscle Clean 1 High Hang Power Clean 1 Push...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 12:00 Cap 2 Sets, for Quality 9/7 Calorie Echo Bike 10 Alternating Cossack Squats 20 Bear Plank Shoulder Taps 20 second Extended Reverse Plank Bridge Hold 10 Alternating Dead-Bugs 10/10 Quadruped Thoracic Rotations 10 Alternating Bird-Dogs Back Squat E3MOM x 5 Sets (15:00) 4 Reps @80% of...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 minutes, For Quality 1:00 Cardio Choice 30/30ft (10/10m) Quadruped Crawl 10/10 Banded Shoulder External Rotations 10/10 Banded Shoulder Internal Rotations 10 Alternating Dumbbell Goblet Cossack Squats Metcon (Checkmark) 2 Rounds for Time 10/8 Dumbbell Deficit Push-Ups 5 Devils Press 10 Dual Dumbbell Step-Ups 24/20” 500m Ski...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minutes 2 Sets, For Quality: :30 second Wall Sit Hold 10 Alternating Bird-Dogs 6/6 Single Arm Ring Rows :30 second Glute Bridge Hold :15 second Chin-Up Hold Metcon (Time) For Time, Complete with a Partner 4 rounds 200m KB Farmers Carry 70/53lb 4 Rope climbs 20...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 Clean and Jerk (Technique Focus) Every :90 x 6 Sets 3 Position Clean + Shoulder to Overhead Complex 3 Position Clean: 1...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 minute Cap 3 Rounds for Quality *35-50 Skips 9/7 Calorie Bike 5/5 World’s Greatest Stretch 15 Banded Good Mornings 10/10 Quadruped Thoracic Rotations *On each round of the 3 Sets, you will alternate the Jump Rope Skill. Set 1: 50 Single Unders Set 2: 50 Double...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minutes to complete 2 Rounds, for Quality :40 second Row + : 40 second Run or Shuttle Run :15 second Dead-Hang + :15 Active Hang 10 Alternating Cossack Squats :10-:15 sec Tuck L-Hang 5/5 Pendulum Lunges Gymnastics Skill Work 10:00 minute Alt EMOM min 1 :...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 3:00 minute Machine of Choice (Easy pace) into: 3 Sets, For Quality: 7 Inchworm Push-Ups 7/7 Single Leg Glute Bridges 7 Dual Dumbbell Sumo Deadlifts, Moderate / Heavy 7 Dual Dumbbell Strict Press, Light / Moderate Strength (Checkmark) 3 Sets, Every 30 seconds, 3 Rounds 1 Deadlift...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 9 minute EMOM, Alternating each minute: Minute 1: Mobility Exercise Minute 2: :15 Second Pull-Up Bar Dead Hang Hold + :15 Second Pull-Up Bar Active Hang Hold + 8-10 Kipping Swings Minute 3: 5/5 Staggered Stance Barbell RDLs + +5 Muscle Cleans + 5 Barbell Front Squats...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 12:00 minutes, For Quality 30/30ft (10/10m) Quadruped Crawl 10 Alternating Bird-Dogs 10/10 Single Leg Glute Bridges 10 Banded Upright Rows 10 Banded Strict Press Metcon (Checkmark) 3 Sets, For Time 200m Run 50ft Dual Kettlebell Overhead Carry 15/10 Calorie Echo Bike 100ft Dual Kettlebell Front Rack Carry...Read More