Time to Flush -Happy Crossfit Open!

Miramar Beach Strength and Conditioning – Crossfit


(Lacrosse Ball OR Roller)

1 Min Each

Couch Stretch


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

200m Run

15/12 Cal Echo Bike

:30 Rest

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)