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
10 DB Snatch
10 Alternating Jumping Lunges
5 DB Strict Press
5 Burpees
12:00 CAP
OSCAR (Time)
AMRAP in 23 minutes
9 Devil Presses (50/35)
20 Alternating Dumbbell Lunges
9 Dumbbell Push Presses
20 Sit-Ups
This hero workout is dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who waskilledwhen his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019.
Accessory Work
CORE
EMOM 9
:45 Superman Hold
10/10 plank hip touch
:30 Flutter Kicks