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

Sunday Funday!

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