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


Miramar Beach Strength and Conditioning – Crossfit


(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

3 Rounds

200m Run

:10-15 Chin Over Bar Hold

10 Alternating Lunges

10 Jumping Lunges

*Pick-Up Intensity from rounds 1-3

10:00 CAP

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

10 Burpee Pull-Ups

15 Box Jumps 24/20”

200 Run
Extra Instructions:

Primary Objective: 6+ Rounds

Secondary Objective: 1 min or less per movement

Stimulus: Bodyweight conditioning / muscular endurance

Focus: steady state pace and smooth effort throughout.


8:00 for Quality

15/10 DB Deficit Push-Ups

15 Dual DB Bicep Curls

10/10 Single Arm DB Rows

Looking to maintain a strict smooth tempo here and get the chest to deck between the dumbbells for the deficit db push-ups and then hit some pulling strength hypertrophy work with a combo of bicep curls and single arm db bent rows.

Cool Down

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch