Miramar Beach Strength and Conditioning – Crossfit

Warm Up

(Roller, Band, Dumbbell)

:30 each side

General Warm Up:

Roller Hamstrings

Roller Quads

Pigeon Stretch

Knight to hamstring Stretch

Squat to standing toe touch

Cossack Squat

+

Specific Warm Up:

5 AMRAP

:30 Row OR Echo Bike

20 Glute Bridge

15 Jumping Air Squat

10/10 Pallof Press

12:00 CAP

Strength

Back Squat

4 @ 70%

2 @ 75%

3 x 2 @ 80%

15:00 CAP

Metcon

Extra Work

A)

Tempo Front Squat

3 x 3 @ 65%

:03 Descent of each rep

B)

EMOM 8

200/180m Row @ 2k Pace

-directly into…-

EMOM 6

6-10 Thruster @ 95/65

C)

Single Arm Bent Over Row

3 x 12/12

D)

Rear Delt Fly

3 x 15

E)

DB Hammer Curl

3 x 15

Metcon (Time)

4 Rounds for time

21 KB Swings 53/35

15 Knee Tucks

9 Burpee to Target

15:00 CAP
There should be a workout with low skilled movements that keep you moving. Use a moderate load on the kettlebell swings where you confidently know you can complete each set unbroken. Focus on maintaining the same pace throughout these rounds and consistent transitions between movements. You can speed up slightly by the last round. If you’re able to sprint the last round this could be a sign you over-paced this metcon.