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 Ski

1 Rope Climb

5 Toes to Bar

10 Walking Lunges

12:00 CAP

Metcon

Re-Test

27 JAN 2022

White (Time)

5 Rounds For Time

3 Rope Climbs (15 ft)

10 Toes-to-Bars

21 Overhead Walking Lunges (45/35 lb plate)

400 meter Run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
30:00 CAP

Accessory Work

CORE

10/10 Pallof Press

20 Heel Over KB

:30 Hollow Body Hold