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

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Specific Warm Up:

5 AMRAP

:30 Row

10 Jumping Lunges

10 Scap Pull Ups

5 Jumping Chin Ups with tempo Lower + Knee to Elbow

12:00 CAP

Moon (Time)

7 Rounds For Time

10 Hang Split Snatches, Right Arm (40/30 lb)

1 Rope Climb (15 ft)

10 Hang Split Snatches, Left Arm (40/30 lb)

1 Rope Climb (15 ft)
In honor of U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, died on July 13, 2010
To learn more about Moon click here
RE-TEST (24 MARCH 2022)

30:00 CAP

Rope Climb Sub:

Rope Sit to Stand 1:2

Strict Chin Up + Knee to elbow 1:3+3

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Accessory Work

CORE

3 Sets

15/15 Side Plank w/ Knee to Elbow

:30 V-Ups