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)
Scooter (AMRAP – Rounds and Reps)
30-Minute PARTNER AMRAP of:
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100m Sprint
Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)
In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.
To learn more about Scooter click here
Extra work
Coach Led Cool Down Stretch