Miramar Beach Strength and Conditioning – Crossfit Warm-up (No Measure) AMRAP 8 Run 100m 5 Strict Pull-ups/ Ring rows 5 Push-ups 5 Shoulder press (empty bar) 5 Overhead squats 5 Box Step ups Thanksgiving With The Girls (Time) For Time “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 meter...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller) “:30 Each side” Hamstring Roll Quad Roll Squat to standing toe touch Lat Roll 10 Banded Pass Through + Banded Pull Apart Immediately into Coach Led BB Warm Up 10 min CAP Strength Front Squat Complex (*1 second pause at bottom) Paused F.S. + Front Squat...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band, Barbell) :30 each side Banded Tricep stretch Banded Pull a part OH Banded Pull a part Banded Pass Through Pec Stretch on Rig/ Wall Squat to standing toe touch Lat Roll Low back roll + 2 Rounds :30 Machine OR 200m Run 10 BB Shoulder...Read More
Miramar Beach Strength and Conditioning – Crossfit Metcon Warm-up (Roller, Band) (1:00 each Side) Roller Hamstrings Roller Quads Low Back Inch Worm Full T-Hip Opener Blackburn shoulder Warm Up Roll Over to V-Sit 200m Run 15:00 CAP Metcon (16 Rounds for time) In Teams of 2 (Team of 3 if odd numbers) 16 Rounds YOU...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band, barbell) :30 each side Banded Tricep stretch Banded Good morning 10 Banded Pull apart + 10 Banded Pass Through 10 Banded Sots Press Lat Roll Low back roll + 2 Rounds :30 Machine OR 200m Run 10 Snatch Grip Deadlifts 10 Hang Snatch grip high...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band) General Warm Up (00:30 Each Side) Hamstrings Quads 1:00 Lower Back 10 Roll Over to V-Sit 10 Cossack Squats 10 Banded Pull Apart 10 Banded Pass through 10 Banded Overhead Squats Utilize remaining time to set up equipment and warm up movements 15:00 CAP Metcon...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller) “:30 Each side” Hamstring Roll Quad Roll Squat to standing toe touch Lat Roll 10 Banded Pass Through + Banded Pull Apart Immediately into Coach Led BB Warm Up 10 min CAP Strength Power Clean + Push Jerk Work up to NEW 1RM! This is PR...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band, Barbell) :30 each side Banded Tricep stretch Banded Pull a part Banded Pass Through Banded OH Squat Banded Sots Press Lat Roll Low back roll T-Spin stretch + BB + Roller + 2 Rounds :30 Machine OR 200m Run 10 BB Front Squats 5 BB...Read More
Miramar Beach Strength and Conditioning – Crossfit Warm-up (Barbell, Roller, Medball) “00:30 Each side” Hamstring Roll Quad Roll Squat to standing toe touch Lat Roll Immediately into 2 Rounds 10 Cal Echo Bike 5 Burpee Box Step Over 5 BB Back Squat 5 BB Goodmorning 10 min CAP Strength Back Squat (4 sets) 6 @...Read More
