Miramar Beach Strength and Conditioning – Crossfit Warm-up 2-3 Sets, For Quality :30 second Jump Rope Practice 6/ 6 DB Single Leg Crossbody R DL 3111 Tempo 5 /5 DB Lateral Lu nge 8 DB Curl to Arnold P ress 20 Bear Plank Shoulder Tap s Strength SUPERSET Strength Superset: Deadlift + Bench Press Every...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality: :30 second Echo Bike 50/50ft Single Arm Kettlebell Bottoms Up Waiters Carry 6/6 Single Arm Kettlebell High Pulls 6/6 Single Arm Kettlebell Arnolds Press 5/5 World’s Greatest Stretch 5/5 Archer Ring Rows Strength Every 2:30, 4 Sets 5 Strict Press @ 75% Rest...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality R1: 400m – R2: 300m – R1: 200m Run 8/ 8 Single KB Staggered Stance RD L 5/5 Lateral Box Step-Down 5 Box Jumps *Increase pace on the run from the 400-300-200 Metcon (Checkmark) 2:00 AMRAP 200m Run -Max Distance Dual DB Suitcase...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 1-3 Sets, For Quality: :30 second machine choice 5/5 World’s Greatest Stretch 5/5 Archer Ring Rows 10 Dual Dumbbell High Pulls, Moderate Load 10/8 Dual Dumbbell Deficit Push-Ups 100ftDual Dumbbell Overhead Carry, Moderate Load Looking to really prime the upper body for the upcoming session today. Be...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm-Up: 12:00 EMOM min 1: Bike min 2: 2 Wall Walks + 10 second nose to wall handstand hold min 3: Jump Rope min 4: 12 Goblet Squats *For the bike and jump rope minutes, just move at a steady clip for the entire minute. On the...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up 1:00/1:00 minute Banded Front Rack Stretch :45/45 Second World’s Greatest Stretch 1:00 minute Deep Squat + Thoracic Rotations Specific Warm-up: 2 Sets, For Quality: 90 Second Machine of Choice (Building pace) 100ft Dual Kettlebell Front Rack Carry, Light Load 5/5 Single Arm Kettlebell Front Squats, Light Load...Read More