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

2 x (2+2) @ 70%
2 x (2+2) @ 75%
2 x (2+1) @ 80%

*These should NOT be touch and go reps. Take a full reset between each clean.

15:00 CAP

Metcon

Metcon (AMRAP – Reps)

5 Sets

(2:30 WORK/ 1:00 REST)

20/15 Cal Ski OR 1:00Effort

100 Double Under OR 1:00 Effort

Max Handstand Push

18:00CAP

*Score HSPU reps
Bigger Class Size: Stagger starting points & OR stagger start time by1:30

Extra work

A)

3 Sets

15 Reverse Hyper

15 GHD Back Extensions

B)

4x

10/10 Pallof Press

20 Slow Knee Tucks