Miramar Beach Strength and Conditioning – Crossfit

Metcon

Warm-up

(Roller, Band)

(1:00 each Side)

Roller Hamstrings

Roller Quads

Low Back

Inch Worm

Full T-Hip Opener

Blackburn shoulder Warm Up

Roll Over to V-Sit

200m Run

15:00 CAP

Metcon (16 Rounds for time)

In Teams of 2

(Team of 3 if odd numbers)

16 Rounds

YOU GO/ I GO

20 Double Unders

10 Bar Facing Burpees

5 Overhead Squats (95/65#)

30:00 CAP

*One partner working at a time

Cool Down

30min Mobility, Enjoy your weekend! You deserve it!