Announcements

Don’t forget!! BRING A FRIEND WEEK is 11 September 2023!!! Please use the sign-up sheet located on the front desk to list all of your friends who are joining us. There is also a QR code you can use to have your friends complete the waiver prior to coming to class. Anyone who joins gets both you AND your friend a referral credit of 40% off one month membership!

Miramar Beach Strength and Conditioning – Crossfit

Warm-up

3:00 minutes Machine of Choice

into..

6:00 minutes for Quality

4 Supinated Grip Pull-Up

8 Alternating Box Step-Ups

12 Alternating V-Ups

Quick simple hitter to get athletes up and ready for the day

Metcon (Checkmark)

20:00 minute EMOM

Alternating Each Minute

Minute 1: 3/2 Rope Climbs

Minute 2: 6 Box Jumps + 6 Box Jump Overs 24/20”

Minute 3: 12 Feet Anchored Weighted Sit-Ups 25/15lb

Minute 4: 14/11 Calorie Ski or Echo
Extra Instructions / Points of Performance

Primary Objective: Rope Climbs, complete as fast and efficiently as possible

Secondary Objective: Complete each movement in as short a time frame as possible, rather than just using the full minute of work

Stimulus: Mixed Aerobic / Muscular Stamina

Recovery

Recovery / Mobility

1:00/1:00 minute Couch Stretch

1:00/1:00 minute Extended Arm Lizard Pose

1:00/1:00 minute Frog Pose

1:00 /1:00 minute Crossbody Lat Stretch

Optional Accessories

4 Sets, For Quality

12 Wrist Curls

50/50ft Chaos Suitcase Carry

16 Reverse Crunches

Rest as needed between exercises