Miramar Beach Strength and Conditioning – Crossfit

Warm-up

3 Sets, For Quality

30 Seconds Jump Rope Practice

6 Inchworm Push-Ups

10 Hollow Rocks

8 Bulgarian Ring Rows

10 Dual DB Poliquin Raises

Bench Press

Strength

Bench Press

Every 3:00 minutes, 5 Sets

5 Bench Press @ 75%+

+

10 Dumbbell Bench Press, Moderate Load

We are looking to superset 5 Bench Press with 10 Dumbbell Bench Press every 3 minutes. We want to choose a dumbbell weight that allows for unbroken sets, while also allowing the weight on the barbell bench press to stay above 75%.

Metcon (Checkmark)

10:00 AMRAP

3 Wall Walks

10 Single Dumbbell Step-Overs 24/20” , (50/35lb, 22.5/16kg)

15 Crossovers or 30 Double Unders
Primary Objective: Learn Crossovers today and build them into your training

Secondary Objective: Keep each round to 90 seconds per round (6+ Rounds as goal for the day)

Stimulus: Full Body Muscular Endurance / Stamina

Cool Down

Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories: Pump Session

4 Sets, For Quality

5 Weighted Ring Dips + 5 Ring Dips

15-20 Banded Tricep Extensions