Sunday Funday!

Miramar Beach Strength and Conditioning – Crossfit


3 Rounds for Time

30 second jump rope practice

5/5 Double Kettlebell Windmill

7 Tuck-Ups w/eccentric

8/8 Single Arm KB Clean and Press



Push Jerk

Every 4:00 minutes, 3 Sets

7 Reps @ 60%

5 Reps @ 65%

3 Reps @ 70%

% of Push Jerk

Increase weight each set

R: only as long as it takes to adjust loads

Annie (Time)

Time Domain : 5:00-10:00

Time Cap : 10:00 minutes

Testing out a classic CrossFit Benchmark with the focus on midline conditioning and stamina. Try to stay unbroken and keep pushing the pace here.

Primary Objective : Fastest overall result

Secondary Objective : Unbroken Double Unders

Cool Down


:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

4 Sets, For Quality

5 Deficit Box Pike Handstand Push-Up + 10 second hold in Pike Handstand on Final Rep

8 Cuban Rotations