Miramar Beach Strength and Conditioning – Crossfit
(L. Ball, Foam Roller)
Rig Pec Stretch
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
Intent is to sweat and flush the body to prepare for tomorrows 22.3 Open Workout! Good luck!
Coach Lead GOWOD mobility of the day!