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)

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
RE-TEST (02 DEC 2021)

12:00 CAP

Fitness: 95/ 75

Performance: 135/ 95

Elite: 155/105

CORE

Alt EMOM 12
1) :45 Plank
2) 15 Knee Tucks
3) :30 Hollow Body Hold
4) 15 Weighted Russian Twists (15 each side)

Extra work

Coach Led Cool Down Stretch