Teamwork makes the Dream work!

Miramar Beach Strength and Conditioning – Crossfit



(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 Wall Ball

5 Ab mat Sit-Ups

10:00 CAP

Metcon (Time)

10 Rounds (with a Partner) for Time:

20 Wall Balls (20/14 lb, 10′ target)

20 Ab-Mat Sit Ups

30:00 CAP
You go, I go style (one partner works at a time)

10 foot target for everyone


Duration: Short (under 2 minutes per partner

Cool Down

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