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

100m Run

5 Push Ups

5 Lunges

5 Burpees

5 Jumping Air Squats

10:00 CAP

Metcon (AMRAP – Rounds and Reps)

30 AMRAP (with a Partner)

400 meter Run (together)

20 Push-Ups

30Alternating Lunges (Synchro)

20 Burpees

30 Air Squats (Synchro)
Partners may partition reps as needed. When not labeled as “Synchro” or “Together”.

Score is the total number of rounds and repetitions completed before the 33-minute clock stops.

Cool Down

Coach Led Mobility session

Enjoy your weekend! You deserve it!