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

Sunday Funday!

Miramar Beach Strength and Conditioning – Crossfit


1:00//1:00 minute Banded Front Rack Stretch

1:00/1:00 minute Couch Stretch

1:00 minute Banded Lat Distraction

Once you have completed the specific mobility work, please move on to Part B of today’s warm-up

2 Set, For Quality

20 Glute Bridges

5/5 Single Leg Box Step-Downs

20 Alternating Plank Shoulder Taps

3 Strict Pull-Ups + :20 Second Top of Pull-Up Hold


12:00 minute Running Clock to Complete

4 Sets

8/8 Front Rack Step-Ups


10 Barbell Bent Over Rows

Rest as needed between sets

Extra Instructions:

For the Front Rack Step-Up we are looking for a box height that allows for the leg to be just at or below 90 degrees. Try to adjust as needed based on the athlete here. We can add weight plates to adjust from 20 inches up. For the barbell bent over row, maintain a good solid RDL position while pulling the bar with your lats.

Metcon (Checkmark)

12:00 AMRAP

30ft Handstand Walk

2 Rope Climb

100ft KB Farmers Carry 70/53lb
Extra Instructions

Goal : ~6 Rounds

The focus today is building consistency on the handstand walk and rope climbs. The farmers’ carry will provide a little interference today, but should not be something that creates too much of a hiccup.

Primary Objective: Consistency on the Handstand Walk

Secondary Objective: Completing the 2 Rope Climbs in 30 seconds or faster


Shoulder Mobility

10/10 Side Lying Thoracic Rotatio n

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretc h

:30/:30 Thread the Needle Stretc h

Optional Accessories

3 Sets, For Quality

10/10 Single Arm DB Bent Row

15 DB Hammer Curls

10 Behind the Back Barbell Reverse Wrist Curl