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 Run

21 Kettlebell Swings (53/35 lb)

12 Pull-Ups

“Fran’s” House

15 Thrusters (95/65 lb)

15 Pull-Ups

“Nancy’s” House

400 meter Run

15 Overhead Squats (95/65 lb)

“Grace/Isabel’s” House

20 Ground-To-Overheads (95/65 lb)

“Kelly’s” House

400 meter Run

30 Box Jumps (24/20 in)

30 Wall Balls (20/14 lb)
5:00 CAP per section

30:00 Workout Cap

Cool Down

Coach Led GOWOD Cool Down stretch