Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller)

“1min each side”

Wide Hip Opener

Roll Over to V-Sit

Lower back roll

Hamstring Roll

Squat to Standing toe touch

Triceps Stretch

(10min cap)

Re-Test (Dec 09, 2021) (No Measure)

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Run Sub:

Row 500/ 400m

C2 Bike 800m

Echo 30/20 Cal

*Run is scored 1 rep = 200m

30:00 CAP

Accessory Work

EMOM 12

:30 Hollow Body Hold

15 V-Up

15 Side Plank Hip Touch (L)

15 Side Plank Hip Touch (R)