Teamwork makes the Dream work!

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:

10 Rounds:

YOU GO/ I GO

15 Dumbbell Front-Rack Lunge (alternating) (2×50/35 lb)

10 Dumbbell Deficit Push-Ups

5 Dumbbell Burpee Deadlifts

30:00 CAP
*For the first three movements, one partner works at a time, while the other partner maintains a plank position

Cool Down

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

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