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

Sunday Funday!

Miramar Beach Strength and Conditioning – Crossfit

Warm-up

Warm-Up

2 Sets, For Quality

1:00 minute Cardio Choice

10/10 Banded External Rotations

10/10 Banded Internal Rotations

10 Alternating Thoracic Bridges

20 Bear Plank Shoulder Taps

5/5 Archer Ring Rows

Gymnastics

10:00 AMRAP

Max Accumulated Freestanding Handstand Hold

1 Rep = 1 Sec

Metcon (Checkmark)

15:00 AMRAP

10/8 Calorie Row

10 Dumbbell Bench Press 50/35lb

10 Ring Rows

10/7 Calorie Echo Bike

*Rings Set to Arm Distance Off Floor for RX Ring Row
Goal : 6+ Rounds

Primary Objective : Complete each set unbroken

Secondary Objective : Complete each machine in under 30 seconds

Stimulus : Hypertrophy / Pump (Push/Pull)

Cool Down

Shoulder Mobility

10/10 Side Lying Thoracic Rotatio n

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

Optional Accessories

4-5 Sets, For Quality

10 Dumbbell Reverse Curls

+

10 Dumbbell Hammer Curls

Rest 30 seconds

10 Dumbbell Chest Flys

+

10 Dumbbell JM Press to Rollback Extension

Rest as Needed Between Sets