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
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.
Finisher
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