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

Remember the Fallen

Miramar Beach Strength and Conditioning – Crossfit


(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:


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



:45 Superman Hold

10/10 plank hip touch

:30 Flutter Kicks

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