Miramar Beach Strength and Conditioning – Crossfit

Metcon

Warm-up

(Roller, Band)

(1:00 each Side)

Roller Hamstrings

Roller Quads

Low Back

Inch Worm

Full T-Hip Opener

Blackburn shoulder Warm Up

Roll Over to V-Sit

200m Run

15:00 CAP

Metcon (Time)

In Teams of 2

15 Rounds

18/14 calorie Ski Erg

18 Wall Ball Shots (20/14 lb)

30:00 CAP
Partner 1 starts on Ski, Partner 2 starts on the wall balls. Partners rotate stations until all rounds are completed.

Ski Sub:

Row 18/14 Cal

Echo Bike 13/10 Cal

Run 200m

Cool Down

30min Mobility, Enjoy your weekend! You deserve it!