Teamwork makes the Dream work!

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


:30 Row/ski/bike

10Air Squats

10 Push ups

10 DB Push Press

10:00 CAP

Metcon (Time)

For Time (with a Partner)

50 Devil Presses (50/35) / (35/20)

100 Burpees

200 Air Squats

3,000 meter Row

Time Cap: 30 minutes
Row Sub:

Echo Bike 105/ 75 Cal

Cool Down

Coach Led Mobility session

Enjoy your weekend! You deserve it!