Miramar Beach Strength and Conditioning – Crossfit Metcon (Time) BEACH DAY! Recovery BEACH AND CHILLRead More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 Running Clock 3 Sets, For Quality 200m Run 10 PVC Pass Throughs 6/6 Single Arm KB Front Squats 6/6 Single Arm KB Push Press 6/6 Single Arm Ring Row s 10 Ring V-Out s Gymnastics Skill Work Bar Muscle-Up Skill Work Extra Instructions Spend 10:00-15:00 minutes...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00 minutes for Quality 5/5 World’s Greatest Stretch 15 Banded Good Mornings :30/:30 Banded Front Rack Stretch 3 Burpee Broad Jumps for Distance Power Clean EMOM x 5 2 Reps @ 75% -INTO- EMOM x 4 2 Reps @ 80% -INTO- EMOM x 3 1 Rep @...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 8:00 minutes for Quality :30 second Bike 8 Bootstrap Squats :10 second hollow hold :30 second Row 4 Inchworm to hollow 10-15 Double Unders or 20 Single Unders Metcon (Checkmark) 40-minute Alt EMOM Minute 1: 9/7 Cal Echo + 10 Air Squats Minute 2 : 20 V-Ups...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 12:00-15:00 Running Clock 1-3 Sets, For Quality :30 second Dead-Hang 6 /6 Half Kneeling KB Windmi ll :30 second Scapular Pull-Ups :30 second Quadruped Scapular Push-Ups 6/6 Single Arm Ring Row s 10 Ring V-Out s Gymnastics Skill Work Developing the Kipping Pull-Up -We are working to...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up To be done on a 10:00 Clock :30/:30 minute Overhead Box Opener :30/:30 minute Diagonal Stretch 10/10 Shin Box Rotations Once you have completed the above Mobility work, please move into the below General Warm Up: 6 minutes, For Quality: 5/5 Single Kettlebell RDLs, Light Load 5/5...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 1:00//1:00 minute Banded Front Rack Stretch 1:00/1:00 minute Couch Stretch 1:00 minute Banded Lat Distraction Once you have completed the specific mobility work, please move on to Part B of today’s warm-up 2 Set, For Quality 20 Glute Bridges 5/5 Single Leg Box Step-Downs 20 Alternating Plank...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 1-2 Sets, For Quality 250/200m Row 10 Hollow Rocks 10 Bar Kip Swings 8 Bulgarian Ring Row s 10 Box Shoot Throughs Strength / Accessories 9:00 EMOM min 1: 2/2 Turkish Get-Ups min 2: :30 Wall Sit (Optional Weighted) min 3: 8/8 Half Kneeling Rotational Ball Slams...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 1-3 Sets, For Quality: 5 Inchworm Push-Ups 5/5 Single Leg Kettlebell RDLs, Moderate Load 5/5 Single Arm Overhead Kettlebell Reverse Lunge s, Moderate Load :15/15 Second Single Leg Glute Bridge Hold :30 Second Reverse Plank Bridge Hold Strength Weightlifting (Weight) Every 2:30, 5 Sets Clean Pull +...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Run 500m 10 Deep Lunge Mountain Climbers 10 Air Squats :15 second Dead-Hang + :15 second Active Hang Run 400m 10 Deep Lunge Mountain Climbers 10 Squat Jumps :15 second Dead-Hang + :15 second Active Hang Run 300m 10 Deep Lunge Mountain Climbers 10 Jumping Lunges :15...Read More