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!