Miramar Beach Strength and Conditioning – Crossfit

Warm-up

12:00 minutes, For Quality

30/30ft (10/10m) Quadruped Crawl

10 Alternating Bird-Dogs

10/10 Single Leg Glute Bridges

10 Banded Upright Rows

10 Banded Strict Press

Metcon (Checkmark)

3 Sets, For Time

200m Run

50ft Dual Kettlebell Overhead Carry

15/10 Calorie Echo Bike

100ft Dual Kettlebell Front Rack Carry

15/10 Calorie Echo Bike

200ft Dual Kettlebell Farmers Carry

200m Run

Load: 53/35lb, 24/16kg

Rest 3:00 between Sets
Extra Instructions

Time Domain: 5:00-7:00 minutes / Set

Time Cap: 8:00 minutes / Set

Primary Objective: Complete each set in 6:00 minutes or less

Secondary Objective: unbroken carries

Stimulus: Stability Conditioning / Aerobic Support

Recovery

Recovery

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Rotation + Anti Rotation Accessories (Optional)

3 Sets

8/8 Half Kneeling Rotational Medball Sla m

:15/:15 Side Plank

10 Weighted Russian Twi sts

:15/ :15 Plank Row Iso Hold