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

Teamwork makes the Dream work!

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!