Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(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

Core Work (Checkmark)

12:00 Clock, Complete 4 Sets

8/8 Half Kneeling Rotational Medball Slam

6/6 Rotational Landmine Clean and Press

50/50ft KB Crossbody High/Low Carr y
Stimulus: Rotational Midline Work

Metcon (AMRAP – Rounds)

2:00 AMRAP, until completion

200m Run

Max Dumbbell Burpee Box Step-Ups 24/20” (50/35lb, 22.5/16kg)

1:00 Rest b/s

*Continue until 50 Reps
The focus today is on pushing the pace in the run and then finding a steady strong pace on the Dual DB Burpee Box Step-Ups. The goal is to accumulate 10+ reps on each set.

Stimulus: Anaerobic / Low Body Muscular Stamina

Cool Down

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch