Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach

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)

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!