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