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

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Miramar Beach Strength and Conditioning – Crossfit



3 Sets, For Quality

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

15 Banded Face Pulls


Inverted Tabata:

4 Sets:

10 Seconds on : 20 Seconds off

Max Squat Jumps


Every 3:00, 4 Sets

8 Pause Bench Presses @ 60-65%

Rest: 30 seconds

4 Tempo Front Squats 62-67%

Primary Objective : The pause and the tempo format.

Secondary Objective : Load, we want you to work on time under tension rather than how much load you moved.

Front Squat Tempo: 31×1

Metcon (Checkmark)

3 Sets, For Time

100ftDual Dumbbell Walking Lunges 2×50/35lbFarmers Loaded

20 Burpees

4/3 Rope Climbs

Rest 2:00 minutes between sets
Time Domain : 4:00-5:00 minutes / set

Time Cap : 6:00 minutes / set

Running Time Ca p: 22:00

Primary Objective : Complete each set in under 5:00 minutes

Secondary Objective : Complete the Dumbbell Lunges unbroken

-Muscular Endurance / Stamina

Cool Down

Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories

4 Sets, For Quality:

15 Hip Thrusts , Moderate Load

5/5 Cossack Squats w/sliders

Max Strict Ring Dips in 25s