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

:30 Row

5 DB Power Snatch

:30 Flutter Kicks

10:00 CAP

Metcon (Time)

With a partner:

12 Rounds for time

12 calorie Row

12 Alternating Dumbbell Power Snatch (50/35lb)

30:00 CAP
One partner performs one round while the other partner performs flutter kicks; which needs to be held in order for partner 1 to complete their work

Cool Down

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