Miramar Beach Strength and Conditioning – Crossfit

Warm-up

Warm Up: 15:00-20:00 minutes (Extended Warm-Up, Quality)

1:00/1:00 minute Banded Hip Flexor Stretch

1:00/1:00 minute Overhead Box Opener

1:00/1:00 Elevated Pigeon Stretch

Once you complete the above Mobility work, please move into the General Warm Up below:

Accumulate the volume of the following movements in anyway you wish:

:60 second Dead-Hang

30 Bootstrap Squats

30 Prone Weighted Swimmers , Light Load

15/15 Single Leg Box Step-Downs

:60 second Ring Plank Hold

30 Dual Dumbbell Upright Rows, Moderate Load

30 GHD Hip Extensions or 30 Banded Good Mornings

Metcon (Checkmark)

20:00 AMRAP

5 Medball Weighted Strict Pull-Ups 20/14lb

10 Ring Dips

15 Wall Balls 20/14lb, 10/9ft Target

Extra Instructions

Ideally we are completing this workout with the goal of completing as many unbroken segments as possible. With this, the Pull-Ups and Wall Balls should be the most manageable to keep unbroken, while focusing on quick short sets of reps for the Ring Dips.

Primary Objective: Complete 8+ Rounds

Secondary Objective: Complete each round as Every 2:00 minutes for 20 minutes to get to 10 rounds.

Stimulus: Full Body Muscular Endurance / Push + Pull

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

3-4 Sets: For Quality Pump

15 Dual Dumbbell Hammer Curls

:15 second Weighted Maltese Hold (Ground)

12 Dumbbell Pull-Over (Ground)

12 Dual Dumbbell Skull Crushers (Ground)