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
10 Wall Balls
10 Box Step Ups Jumps
10 Power Clean & Jerk (Empty BB)
10 Burpees
10:00 CAP
Metcon (Time)
For Time (with a Partner)
Once the full list of movements are completed, partners will start from the top and repeat it for a total of 2 complete full rounds.
*Partner A: 25Wall Ball Shots (20/14 lb)
Partner B: Barbell Hold (95/65 lb)
(Partners switch then repeat)
Partner A: 25Box Jumps (24/20 in)
Partner B: Barbell Hold
(Partners switch then repeat)
Partner A: 25 Power Cleans
Partner B: Pull-Up Bar Hang Hold
(Partners switch then repeat)
Partner A: 25 Shoulder-to-Overhead(95/65 lb)
Partner B: Plank Hold
(Partners switch then repeat)
Partner A: 25 Burpees
Partner B: Plank Hold
(Partners switch then repeat)
Time Cap: 30 minutes
*Partner A may only work while Partner B is holding their static hold. If Partner B takes a break, then Partner A must stop working and accumulating reps until Partner B resumes their static hold.
Score is the time on the clock when the last Burpee is completed.
Cool Down
Coach Led Mobility session
Enjoy your weekend! You deserve it!