Miramar Beach Strength and Conditioning – Crossfit

Warm-up

3 Sets, For Quality

R1: 400m – R2: 300m – R1: 200m Run

8/ 8 Single KB Staggered Stance RD L

5/5 Lateral Box Step-Down

5 Box Jumps

*Increase pace on the run from the 400-300-200

Metcon (Checkmark)

2:00 AMRAP

200m Run

-Max Distance Dual DB Suitcase Lunge 50/35lb

Rest 1:00 minute between sets

Continue until 300ftis complete
Cap : 8 Rounds

Focus : We are getting into a butt burner on this one. The emphasis here is definitely heavy on the legs and we are expecting the runs and distances to get shorter as the rounds go on as fatigue will build no matter how much you pace this one out. Just stay steady and work to complete the work.

Primary Objective : Complete the workout in under 6 Rounds

Secondary Objective : Complete each run in under 1:00 minute

Stimulus : Lower Body Muscular Endurance / Stamina

Recovery

Recovery

: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

3 Sets, For Quality

10 Reverse Nordic Curls

12 Glute Ham Raise or Partner Nordic Curls

:20/:20 second Copenhagen Plank