Miramar Beach Strength and Conditioning – Crossfit

Warm-up

12:00 minutes

3 Sets, For Quality

1:00 minute Cardio Choice

10 Bootstrap Squats

10 Hollow Rocks

:20/:20 Second Side Plank

:20/:20 Single Leg Wall Sit

Metcon (Checkmark)

Every 6:00 minutes , 4 Sets

500/450m Ski or Row

10/10 Single Arm Kettlebell Front Rack Squats 53/35lb, (24/16kg)

30 Abmat Sit-Ups

Ideally, if your gym has the capacity we alternate the ski and row each round

Time Domain : ~4:00 on / 2:00 off

Time Cap : 5:00 per set

Primary Objective : Complete Each set in under 4:00 minutes

Secondary Objective : Complete the Row or Ski in under 1:45 each set

Stimulus : Muscular Endurance + Aerobic Capacity
Beginner:

Every 6:00 minutes , 4 Sets

400/350m Ski or Row

20 Goblet Squats 35/18lb, (16/12kg)

20 Abmat Sit-Ups

Fitness:

Every 6:00 minutes , 4 Sets

450/400m Ski or Row

10/10 Single Arm Kettlebell Front Rack Squats 44/26lb, 20/12kg

30 Abmat Sit-Ups

Recovery

1-2 Sets : For Quality

1:00/1:00 minute Half Kneeling Hamstring Stretch w/slider

10/10 Adductor Quadruped Rock Back (pause 5sec in stretch)

1:00 Down Dog

Optional Accessories

3 Sets : For Quality

10 Ring Hamstring Curls

:20 second Hamstring Plank Hold

8/8 Goblet Lateral Lunges