Miramar Beach Strength and Conditioning – Crossfit

Warm-up

3 Sets, for Quality

1:00 Cardio Choice

10m Quadruped Crawl Slow Deliberate

6/6 Kettlebell Windmills

8/8 Side Lying Dumbbell External Rotation 30X0

30sec Extended Reverse Plank Bridge

then….

60sec/60sec Shoulder Cars

Metcon (Checkmark)

20:00 AMRAP

5 Weighted Strict Pull-Ups

10 Dual Dumbbell Bench Press

15 Single Dumbbell Weighted Step-Ups 24/20”

20 Renegade Rows

Load: 50/35lb

Recovery

Yoga Flow

2 Rounds Through

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 Half Pigeon

Optional Accessories

3 Sets, For Quality

8-10 Poliquin Raises

8-10 Zottman Curls

8-10 Hollow Body Zanetti Presses