Miramar Beach Strength and Conditioning – Crossfit
Metcon
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
5 AMRAP
: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!