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


200m Run

5 Burpee

5 Box Get Over

10:00 CAP

Metcon (AMRAP – Reps)

2017 Games

“Madison Triplet” (Partnered)

Teams 2 or 3

Alt E3MOM (10 Rounds)

400m Run Together

Max WB Clean Burpee Get Overs
*Every 400m Run = 1 Rep

**Each rep of the WB Clean Burpee Get Overs will require them to lift the WB from the ground, throw it over the box wall, touch their chest to the ground, and then jump themselves over the wall.

Run Sub:

500/400m Row

800m C2 Bike

30/21 Echo Bike Cal

Cool Down

Coach Led Mobility session

Enjoy your weekend! You deserve it!