Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Foam Roller)

:30 each side

General Warm Up:

Wall Forearm Roll

Lower Back Roll

Samson Stretch

Banded Pull apart + Pass Through

Scorpion Stretch

5 Inch Worm

Roll Over to V-Sit

+

Specific Warm Up:

5 AMRAP

:30 Row

10 Jumping Lunges

10 Scap Pull Ups

5 Jumping Chin Ups with tempo Lower

12:00 CAP

Erin (Time)

5 rounds for time of:

15 dumbbell split cleans

21 pull-ups

Men: 40-lb. dumbbells

Women: 25-lb. dumbbells
In honor Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in Afghanistan.
To learn more about Erin click here
These are Double DBs

30:00 CAP

()

()

Accessory Work

CORE

3 Sets

10/10 Front Plank w/ lateral Band Row

:40/1:00 Reverse Plank