Miramar Beach Strength and Conditioning – Crossfit

Warm-up

(Roller)

“:30 Each side”

Hamstring Roll

Quad Roll

Squat to standing toe touch

Lat Roll

10 Banded Pass Through + Banded Pull Apart

Immediately into

Coach Led BB Warm Up

10 min CAP

Strength

Power Clean + Push Jerk

5 Sets
3 Power Clean + 1 Push Jerk
@ 75-80%

20:00 CAP

Metcon

Metcon (Time)

For Time:

10 Rounds

120/100m Ski

4 Touch & Go P.C.& Jerk @ 42%

10 Wall Balls (20/14)

15:00 CAP
Ensure to choose a weight you can go unbroken on with good form.

Bigger Class Size: Stagger starting positions

Extra work

A)

Extra Metcon

Every 5:00 x 4 Sets

8 Single Arm Devils Press (50/35)

25′ S.A.Overhead Walking Lunge

8 Burpess

250m Echo Bike

8 Burpess

25′ S.A.Overhead Walking Lunge

8 Single Arm Devils Press (50/35)

B)

5x

1:00 D-Ball Hold

Rest :30-1:00