Miramar Beach Strength and Conditioning – Crossfit


9:00 minute EMOM, Alternating Stations

Minute 1 : 200/170m Row

Minute 2 : 30 Singles or 15 Double Unders + 10 Plank Shoulder Taps

Minute 3 : 8 Ring Rows + 8 Alternating Box Step-Ups

Metcon (Time)

3 Rounds

1000m Row

100 Double Unders

20 Renegade Rows 50/35lb

10/10 Contralateral Kettlebell Front Rack Step-Up 24/20”, (1x 53/35 lb)

Time Domain : 22:00-27:00

Time Cap : 30:00

The focus today is on steady state conditioning and midline stability. We are looking at an overall smooth workout with some challenging movements that target contralateral stability. The QL’s and obliques are a main target area for today’s workout.

Primary Objective : Complete within the time cap while keeping RPE at 7 or lower

Secondary Objective : Complete the double unders in 3 sets or less

Stimulus :

Chipper Feel / Grind / Aerobic Capacity

800/650m Row

150 Single Unders

20 Plank Shoulder Taps

10 Goblet Step-Ups 20’’ 35/26lb


1000m Row

50 Double Unders

20 Renegade Rows 35/25lb

10/10 Contralateral Kettlebell Front Rack Step-Up 24/20”, (1x 35/26lb)


As Written


2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories *Repeat from last week (Keeping the hip and midline work)

5 Sets: For Quality

:15 / :15 second Copenhagen Plank

:15 / :15 second Star Plank

:15 / :15 Single Leg RDL Iso Hold

Quality Isometrics today for hip and back health. Take these seriously and they will make you feel so much better.


Full Off Day or Choice Active Machine Flush (40:00 minutes Z1-Z2)

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