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

Every 2:00 x4 sets

:30 Machine Choice

10 Lateral Line Jumps

(over and back = 1)

8 Russian KBS + 8 American KBS

6 Inchworm Push-Ups

10:00 CAP

Metcon (Time)

For Time w/Partner

Double Unders

20 Alternating Wall Walks (total)

60/40 Cal Row

100 American KBS 53/35lb

60/40 Cal Bike

20 Alternating Wall Walks (total)

Double Unders

**Notes**

Wall Walks = Must be alternating for 20 total

Time Domain: 16:00-20:00

Time Cap: 20:00
Fitness:

200 Single Unders, 44/26 KB

Scaled Wall Walks

50/35 Cal Row/ Echo

Performance: 100 DUs

Elite: 200 DUs

Primary Objective : Complete the Wall Walks in under 3:00 and KBS in under 5 sets

Secondary Objective : 50 Double Unders unbroken sets

Finisher

Finisher

Accumulate 50 reps of the following:

Seated Banded Cuban Rotation and Press

Wall Anterior Tibialis Raises

Weighted GHD Hip Extensions

Cool Down

Coach Led Mobility session

Enjoy your weekend! You deserve it!