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
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!