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

Front Squat

Pause Front Squat +

Front Squat +

Pause Front Squat

3 x (1+2+1) @ 75%

3 x (1+1+1) @ 80%

20:00 CAP

Metcon

Metcon (No Measure)

12 EMOM

:45 Work/ :15 Rest

Rowing (Goal: 16/13 Cal)

Burpee Box Jump Over (24/20′) (Goal: 10/8)

Echo Bike (Goal: 15/12)

Double Under (Goal: 50 reps)

Fast and Furious on each station!

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Extra work

A)

High Hang Squat Clean

4 x 2 @ 60%

B)

Clean + F.S. + Clean + Jerk + Clean

2 x (1+1+1+1) @ 85%

C)

Clean & Jerk

2 x 1 @ 86

D)

Stiff Leg Deadlift

4 x 6

E)

Dual Dumbbell Box Step Ups

4 x 6

F)

Plank Pull through

4 x 10/10

G)

10:00 Peg Board Practice