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 Jumping Air Squats

10 Box Step Ups Jumps

10 Wall Balls

10 Burpees

10:00 CAP

Metcon (AMRAP – Rounds and Reps)

Amrap 25:00

(With a partner)

But In: 2k row OR 120cal Echo Bike

AMRAP in time remaining…

4-8-12-16-20…

Alternating Pistol Squats

Burpee Box Jump Overs (30/24″)

Wall Ball Shots (20#to 10’/9′)
Fitness:

Box Step Ups

Burpee Box step Overs (24/20″)

Wall Balls

Performance:

Box Step Ups

Burpee Box jump Overs (24/20″)

Wall Balls

Elite:

As Written

Cool Down

Coach Led Mobility session

Enjoy your weekend! You deserve it!