Miramar Beach Strength and Conditioning – Crossfit
(Lacrosse Ball OR Roller)
1 Min Each
Calf Smash w/ Lacrosse Ball
Quad Smash w/ Lacrosse Ball (3 spots/leg)
T-Spine Smash w/ Lacrosse Ball
Metcon (No Measure)
20 Minute Amrap
15/12 Cal Row
15/12 Cal Echo Bike
Athlete may start on whichever station they want resting :30 between rounds.
EZ Pace throughout.
Steady heart rate and good sweat.
Mandatory Stretching (coach led)