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
5 AMRAP
: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
STIMULUS:
Duration: Short (under 2 minutes per partner
Cool Down
30min Mobility, Enjoy your weekend! You deserve it!