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

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
30:00 CAP

Extra work

Tabata

8 Rounds

:20 WORK/ :10 REST

Weighted Russian Twists

Cool Down

Coach Led GOWOD Mobility Stretch

Hydrate and eat to recover!