Miramar Beach Strength and Conditioning – Crossfit
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
Metcon (Time)
For Time (in a Team of 2 or 3)
80 DBL DB Thrusters
12 Rope Climbs OR 24Sit to standing
60 DBL DB Thrusters
8 Rope Climbs OR 16Sit to standing
40 DBL DB Thrusters
4 Rope Climbs OR 8Sit to standing
20:00 CAP
*Cash Out
For Time:
2k partner Row
Fitness: 35/20, Sit to stand Rope Climbs
Performance: 50/35, rope Climbs
Elite: 50/35, Legless Rope Climbs
Cool Down
30min Mobility, Enjoy your weekend! You deserve it!