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

Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
20:00 CAP

Muscle Ups = Ring Muscle Ups

RMU Sub:

Bar Muscle Up

Bar Muscle Up Sub:

Chest to Bar 1:2

Pull Up 1:2

Ring row + Dip 1:2

Extra work

Tabata

8 Rounds

:20 WORK/ :10 REST

V- Ups OR Sit Ups

Cool Down

Coach Led GOWOD Mobility Stretch

Hydrate and eat to recover!

Morrison (Time)

50-40-30-20-10 Reps For Time

Wall Ball Shots (20/14 lb)

Box Jumps (24/20 in)

Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Ignore Last weeks workout, Cannot Delete off Wodify