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 Echo OR Row

5 DB Snatch

5 Box Jumps w/ step down

10:00 CAP

Metcon (AMRAP – Rounds and Reps)

OPEN 22.1 “W/ a Partner”

YOU GO/ I GO

AMRAP in 20 minutes

3 Wall Walks

12 Dumbbell Snatches (50/35 lb)

15 Box Jump Overs w/ step down

On a 20-minute clock, complete as many rounds and repetitions as possible (“AMRAP“) in 20 minutes of 3 Wall Walks, 12 Dumbbell Snatches, and 15 Box Jump Overs.
STIMULUS:

Duration: Short (under 2 minutes per partner

Cool Down

Coach Led Mobility session

Enjoy your weekend! You deserve it!