Miramar Beach Strength and Conditioning – Crossfit

Warm-up

10:00 minutes, For Quality

1:00 Cardio Choice

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

10/10 Banded Shoulder External Rotations

10/10 Banded Shoulder Internal Rotations

10 Alternating Dumbbell Goblet Cossack Squats

Metcon (Checkmark)

2 Rounds for Time

10/8 Dumbbell Deficit Push-Ups

5 Devils Press

10 Dual Dumbbell Step-Ups 24/20”

500m Ski Erg

Rest 5:00 minutes

2 Rounds for Time

10/8 Dumbbell Deficit Handstand Push-Ups

5 Devils Press

50ft (15m) Dual Dumbbell Front Rack Walking Lunge

500m Ski Erg

Load for all Dumbbell Movements 50/35lb
Extra Instructions

Time Domain: 8:00-10:00 / Set

Time Cap: 12:00 / Set

Total Time Cap: 27:00 minutes

Primary Objective: Complete all movements as unbroken segments

Secondary Objective: complete each ski in sub 2:00/2:10

Stimulus: Shoulder Pump / Unilateral Strength

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

Optional Accessories

4 Sets, For Quality

20 Banded Pull-Aparts

15/15 Poliquin Step-Ups *light loaded