Miramar Beach Strength and Conditioning – Crossfit

Warm-up (No Measure)

(Roller, Barbell)

“1min each side”

Wide Hip Opener

Roll Over to V-Sit

Lower back roll

Hamstring Roll

Squat to Standing toe touch

(10min cap)

Ledesma (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

5 Parallette handstand push-ups

10 Toes through rings

20 pound Medicine ball cleans, 15 reps
In honor of Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, was shot and killed by drug dealers on July 28, 2010
To learn more about Ledesma click here
30:00 CAP

Parallette Handstand push up Sub:

Kipping Handstand Push Ups

DB Z-Press (Mod-Heavy)

Box assisted Handstand Push Ups

CORE

Alt EMOM 12
:30 Hollow Body Hold
15 V-Up
15 Side Plank Hip Touch (L)
15 Side Plank Hip Touch (R)

Extra work

Coach Led Cool Down Stretch