Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller, Band)

:30 each side

General Warm Up:

Downward Dog + Calf Stretch

Standing Quad Stretch

Squat to standing toe touch

Banded tricep stretch

5 Inch Worm

Roll Over to V-Sit

+

Specific Warm Up:

5:00 AMRAP

For Quality

200m Run

10 Goblet Squat

:3 0 Pause Goblet Squat Ankle Mobilit y

10 Alt Box Step-Ups

5 Box Jumps

10:00 CAP

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Time Domain: 22:00-30:00

Time Cap: 35:00

Fitness:

25 Alt Box Step Ups/ WB (14/10)

Performance: 20 Box Jumps/ WB

Elite: As Written

Primary Obj: Complete each round in sub 6:00

Secondary Obj : Choose a movement to focus on and attack there.

Cool Down

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories

5 Sets, For Quality

15 Barbell Hip Thrusts

15 Prone Lying Banded Hamstring Cu rls