Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, for Quality 1:00 Cardio Choice 10m Quadruped Crawl Slow Deliberate 6/6 Kettlebell Windmills 8/8 Side Lying Dumbbell External Rotation 30X0 30sec Extended Reverse Plank Bridge then…. 60sec/60sec Shoulder Cars Metcon (Checkmark) 20:00 AMRAP 5 Weighted Strict Pull-Ups 10 Dual Dumbbell Bench Press 15 Single Dumbbell...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality 200m Run 10 Deep Lunge Mountain Climbers 10 Kettlebell Sumo Deadlift High Pull 5/5 Alternating Active Pigeon St retch Rowing Golf Row to 1000m w/Partner *switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality :30sec Double Under or Bike 7/7 KB Windmill 50/50ft Bottoms Up KB Waiters Carry :20 second Tuck L-Hang Gymnastics Skill Work Gymnastic Skills and Drills Bar Muscle-Up Progressions Extra Instructions *AIM to spend 8:00-10:00 here working over these progressions with the class. This...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, for Quality 1:00 Bike, increase intensity each set 8/8 Dual DB Split Stance Romanian Deadlift 6 Inchworm Push-Ups 10/10 Glute Bridge March 15 Air Squats Barbell Primer 2 Sets -3 Dip and Shrug -3 Dip Shrug High Pull -3 Muscle Clean -3 Tall Power Cleans...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 4 Rounds, Continuous Rowing :30 Slow :30 Moderate :15 Fast —— 2 Sets for Quality 10 Down Dog Toe Taps :20 Dual Kettlebell Overhead Hold 10 Bent Over Y-T-I 20 Bear Plank Pull Throughs Skill Work Handstand Walk *3 Perfect Deliberate Wall Walks *1 Wall Walk +...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets 10 PVC Pass-Throughs 10/10 PVC Around the Worlds 10 PVC Thoracic Extension 10 PVC Pipe Standing Thoracic Rotations :15 Dead-Hang + :15 Active Hang 10 Alternating V-Ups Snatch Specific Warm Up (with PVC Pipe) 2 Sets 3 Dip and Shrug 3 Hang High Pull 3...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets 1:00 Cardio Choice 10 Deep Lunge Mountain Climbers 8/8 Single Arm Ring Rows 10/10 Single Leg Glute Bridge Metcon (Time) In Teams of 3 3000m Echo Bike 15 Rope Climbs 2000m Row 12 Rope Climbs 1000m Ski 9 Rope Climbs *Dual KB Front Rack Hold...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Rounds for Time 30 second jump rope practice 5/5 Double Kettlebell Windmill 7 Tuck-Ups w/eccentric 8/8 Single Arm KB Clean and Press Weightlifting Weightlifting Push Jerk Every 4:00 minutes, 3 Sets 7 Reps @ 60% 5 Reps @ 65% 3 Reps @ 70% % of Push...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Rounds 200m Run 10 Alternating Arm Swing s 8 Ring Row 8 Scapular Push-Ups 10 Cossack Squats Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 10:00, for Quality :30sec Bike 5 Inchworm Push-Ups 20 Bear Plank Plank Pull Throughs :15sec Dead-Hang + :15sec Active Hang 10 Deep Squat Thoracic Rotations Strength Power Snatch Snatch Complex Every 2:00 minutes x6 Sets 1 Power Snatch + 1 Snatch Balance Rest :20 1 Squat Snatch...Read More