Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach

Monday “Bring a Friend Week”

Miramar Beach Strength and Conditioning – Crossfit

Warm-up

General Warm Up

(Band)

:30 each side

Banded Lat Stretch

Wall Tricep stretch

10 Banded Pull apart + 10 Pass Through

10 Cossack Squat

10 Squat to Standing Toe Touch

1:00 90/90 Stretch

+

Specific Warm Up

5 AMRAP

:30 Cal Ski

5 Box Jumps

5 Wall Balls

:20 Hollow Hold

10:00 CAP

Skill

Straight Leg Vertical Box Jump

*We’re looking for max vertical extension during the jump and having straight legs/ landing softly on top of the box.

10:00 CAP

()

Metcon

Metcon (Time)

In a Team of 2:

20 AMRAP

30 Wall Ball

12 Burpee Box Jump Overs (24/20″)

*Single Option: Shadow a team and perform the set as partner 1 does
DON’T HOLD BACK on each set, this is designed to challenge your ability to breathe and keep moving. Keep yourself to fast transitions.

Fitness- 20 Reps, 14/10# WB

Performance- 25 Reps, 20/14 WB

Elite- 30/20# WB @ 10′

Extra work

A)

3 position Snatch

(Above the knee + Below the knee +

Floor w/ 3s pause in receiving position)

3 x (1+1+1) @ 60%

B)

Snatch EMOM 5

1 Snatch @ 73%

C)

Snatch Deadlift

3 x 3 @ 85%

D)

Row

5K Row Time Trial

E)

Back Squat

2×3 @ 65%

2×3 @ 70%

2×3 @ 75%

2×3 @ 77%

2×3 @ 80%

F)

Single Leg Reverse Hyper

4 x 10/10

G)

3 Sets

30 GHD

*Rest 1:00 between sets