Miramar Beach Strength and Conditioning – Crossfit Warm-up 3 Sets, For Quality 200m Run 5 Inchworm Push-Ups 5/5 Side Plank Clam Shells 10 Prone Swimmers 3 Depth Jump to Box Jump Strength Back Squat Every 3:00 x4 Sets 3 Back Squats @ 80-85% of 1RM + 4 Seated Box Jumps to a High Box Metcon...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up 2 Sets, For Quality :90 Row (45 ez, 30 mod, 15 hard) 10 Barbell Romanian Deadlift 10 Barbell Strict Press 5 Barbell Goodmornings 5 Barbell Squat Jumps Load: 45/35lb Strength Shoulder Press Part A. 8 minute EMOM 5 Banded Strict Press @ 45% (red bands) % today...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm-Up Mobility Exercises: 1:00 Dead-Hang w/Feet Supported 1:00 Plate Overhead Opener 10/10 Shoulder CARs :30/:30 second Crossbody Lat Stretch into.. 2 Sets, For Quality: 5/5 World’s Greatest Stretch 5/5 B-Stance Single Kettlebell Deadlifts , Moderate Load 5/5 Double Kettlebell Windmills, Light/Moderate Load 15:00 CAP Skill (Checkmark) Kipping...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band) :30 each side General Warm Up: Banded Tricep stretch Standing Quad Stretch Lat Roll Low back roll + Specific Warm Up: 5 AMRAP :30 Machine Work :30Wall Sit Hold :30 Banded Glute Bridge Hold 10 Quadruped Scapular Push-Ups 100/100ftSingle Arm Kettlebell Overhead Carry, Moderate Load...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up (Band, BB, Glute Band) :30 each side General Warm Up: Banded Tricep Stretch Banded Pull apart + Pass Through Banded Sots Press Pigeon Stretch Squat to standing toe touch + Specific Warm Up: 6 minute EMOM: Minute 1: 45 Machine(Easy pace) Minute 2 : 20/20Copenhagen Hold Minute...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm-Up 2 Sets, For Quality 1:00 minute Cardio Choice 10/10 Banded External Rotations 10/10 Banded Internal Rotations 10 Alternating Thoracic Bridges 20 Bear Plank Shoulder Taps 5/5 Archer Ring Rows Gymnastics 10:00 AMRAP Max Accumulated Freestanding Handstand Hold 1 Rep = 1 Sec Metcon (Checkmark) 15:00 AMRAP...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, light pair of change plates) General Warm Up (:30 each Side) Roller Hamstrings Roller Quads Low Back Blackburn shoulder Warm Up Roll Over to V-Sit + Specific Warm up 5 AMRAP (For Quality) 400m Run 8/8 Single Arm DB Upright Row 16 AltBox Step-Ups 8/8 Single...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up (Barbell, Band) :30 each side General Warm Up: Downward Dog + Calf Stretch Standing Quad Stretch Squat to standing toe touch. Banded triceps stretch. 5 Inch Worm Roll Over to V-Sit + Specific Warm Up: 5:00 AMRAP :30Cardio Choice :30 Kettlebell Dead-Bug :30 AltBird-Dogs w/pause at ext...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up Warm up 2:00 Cardio of choice 2 Rounds 10 Deep Lunge Mountain Climbers :30 downward dog 10/10 single leg flute bridges :30 wall lean March 25’ High Knees 25’ Butt Kicks Metcon Metcon (Time) Every 6:00 x5 Sets Meter Row Calorie Echo Bike Run 5:00 Cap/ Set...Read More

Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller) “:30 Each side” World’s Greatest Stretch Hamstring Roll Quad Roll Roll Over to V-Sit Squat to standing toe touch Immediately into 5 AMRAP :30 Max Distance Machine Choice 5 Russian Kettlebell Swings 5 Goblet Squats, Light Load 5 Burpees 10:00 CAP Primer (Checkmark) Part A) 2...Read More