Miramar Beach Strength and Conditioning – Crossfit
Warm-up
2-3 Sets, For Quality
:30 seconds jump rope
6 /6 Half Kneeling KB Bottoms Up Press
2 Wall Walks + :10sec Nose to Wall Ho ld
10 Ring V-Out s
Bench Press
Take 10:00 to Build to a 3rm for the day
Then in 6:00 minutes complete
1 x 3 @ 92% of your 3rm from above
1 x 4 @ 87% of your 3rm from above
1 x 5 @ 85% of your 3rm from above
Metcon (Checkmark)
Every 4:00 minutes for 16:00 minutes
30 Running Single Unders
10 Dual Dumbbell Burpee Power Clean
20 Double Unders
10 Dual Dumbbell Thrusters
Load : 50/35lb
Goal: complete each round in sub 2:30 minutes
Primary Objective: Complete each round in 2:15-2:45 minutes
Secondary Objective: Unbroken Movements across
Cool Down
Recovery
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories
4-5 Sets, For Quality
10 Hex Press
10 Dumbbell Chest Flys
20 Banded Tricep Extensions