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

Sunday Funday!

Miramar Beach Strength and Conditioning – Crossfit


3 Rounds, Each Station

:45 seconds on : 15 seconds off

Station 1 : Alternating Crossbody Dumbbell Muscle Snat ch, Light Load

Station 2: Banded Pull apar t

Station 3: Inchworm Push-Ups

Station 4: Wall Sit

Skill Work

Shoulder Stand Play Time

Tuck Shoulder Stand on Rings

Tuck to Tuck Shoulder Stand on Parallel Bars

Box Shoulder Stand Balance

Spend 15:00 Working on Shoulder Balance Drills and getting athletes to spend some time here working on positions

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

12 Hang Power Snatch 75/55lb

12 Handstand Push-Ups

36 Double Unders

45/35#, Strict Press, 48 Singles


Pike Box HSPU, 24 DU

Elite: As Written

Stimulus: Shoulder Stamina / Anaerobic Threshold

Primary Objective: Complete 6+ Rounds

Secondary Objective: Unbroken smooth cycling reps of hang power snatch

Cool Down

10/10 Side Lying Thoracic Rotatio n

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretc h

:30/:30 Thread the Needle Stretc h

Optional Accessory Machine Work

3 Sets, For Quality

8 Inchworm Toe Slid es

15 Pike Up s

:30 Hollow Rocks