Thursday Open Flush

Miramar Beach Strength and Conditioning – Crossfit


(L. Ball, Foam Roller)

Rig Pec Stretch

Triceps Smash

Quad Roll

Hamstring Roll

Knight to hamstring Stretch

1min each side per movment



1- 15 DB Snatch

2- 10 Burpee over DB (Lateral hop)

3- 20 Ab Mat Sit Ups

4- 200m Run or :45 effort on any machine

5- Rest

Intent is to sweat and flush the body to prepare for tomorrows 22.3 Open Workout! Good luck!

Cool Down

Coach Lead GOWOD mobility of the day!