Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach

Sunday Funday!

Miramar Beach Strength and Conditioning – Crossfit


(Roller, Rower, DB)

General Warm Up

(:30 each Side)

Roller Hamstrings

Roller Quads

Low Back

Inch Worm

Blackburn shoulder Warm Up

Roll Over to V-Sit


Specific Warm up

2 Rounds, For Quality

200m Run

10 Russian KBS

10 Goblet Split Squats

10 Lateral Skater Jumps

10:00 CAP


Bench Press

12:00 Clock

4 Sets, Superset

10 Dual Dumbbell Bench Press

Straight into

10 Tempo Parallette Push-Ups

Metcon (Checkmark)

Every 4:00 for 16:00

20 Renegade Row 50/35lb, 22.5/16kg

100ft Sandbag Carry *Heavy / Unbroken

100ft Plate Push *Moderate / Fast
Stimulus: Grunt / Strongman Strength Conditioning

The focus today is on strength conditioning with an emphasis on midline / lower back strength work. We are targeting the muscles of the spine by working on some anti-rotational work with the renegade row and Sandbag work while also incorporating some good grunt style conditioning as well.

Primary Objective: Complete each working set in 2:30-3:00

Secondary Objective : Stay unbroken on all movements

Cool Down

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessory Machine Work

Echo Bike


:40sec on / :20 off

*Focus to keep the on segments at a high consistent RPM. Find a goal to hit and work to keep that for all 15 sets of 40sec