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

Rahoi (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

12 Box Jumps (24/20 in)

6 Thrusters (95/65 lb)

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here

Extra work

Tabata

8 Rounds

:20 WORK/ :10 REST

Hollow Rock Hold

Cool Down

Coach Led GOWOD Mobility Stretch

Hydrate and eat to recover!