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 Plate Hops

10 Plate Thrusters

10 V-Ups

10 Scap Pull Ups

10:00 CAP

Metcon (AMRAP – Reps)

(In Teams of 2)

300x Double Unders

200x Wall Balls (20/14 lb)

100x Toes to Bar

50x Handstand Push-Ups

25x *Gymnastic Variation

*Partners alternate every 60 seconds.

**5:00 CAP per movement
Fitness: Pull Up

Performance: Chest to Bar

Elite: Bar Muscle Up

Cool Down

Coach Led Mobility session

Enjoy your weekend! You deserve it!