Call us: 850-614-0694 | CrossFit Miramar Beach
Call us: 850-614-0694 | CrossFit Miramar Beach



Don’t forget!! BRING A FRIEND WEEK is 11 September 2023!!! Please use the sign-up sheet located on the front desk to list all of your friends who are joining us. There is also a QR code you can use to have your friends complete the waiver prior to coming to class. Anyone who joins gets both you AND your friend a referral credit of 40% off one month membership!

Miramar Beach Strength and Conditioning – Crossfit


8:00 minutes

:30 seconds Jumping Rope

10 Cossack Squats

20 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridge w/Pause

:30 second Alternating Dead-Bugs

Back Rack Lunge

12:00 minute Clock

Barbell Back Rack Stationary Reverse Lunge

1 x 10/10 @ 65%

1 x 8/8 @ 70%

2 x 6/6 @ 75%

Rest 2:00 between sets

*Superset with :30 Wall Facing Handstand Hold or Freestanding Handstand Hold

% is based on the 10rm Lunge you achieved last week.

Extra Instructions / Points of Performance

The barbell will stay in the rack. We will set-up like we are dong a Back Squat and then keep the chest tall and then reverse step with the right leg and step back feet together. Perform all reps on the right leg and then all reps on the left leg. Focus to flex the belly and pull the leg back up to the start position in order to use more of the glutes and hamstrings in this exercise. Dual DB Reverse Lunges, Barbell Front Rack Reverse Lunges, or Goblet Reverse Lunges.

Metcon (Time)

3 Rounds

25 V-Ups

25 Wall Balls 20/14lb

75 Double Unders

Goal : 11:00-15:00 minutes

Time Cap : 15:00 minutes

Primary Objective : Complete each movement in 2 sets or less

Secondary Objective : Complete each round in under 4:00 minutes

Stimulus : Midline / Shoulder Stamina


25 Ab Mat Sit Ups

25 Wall Balls (14/10lb)

100 Single Unders


20 V-Ups

20 Wall Balls (20/14)

60 Double Unders


As Written


25 GHD Sit Ups

Wall Ball Load: 30/20lb


Recovery / Mobility Protocol

:30sec/:30 seconds KB Calf Smash

1:00/1:00 minute Half Kneeling Hamstring Str etch

1:00/1:00 minute Tall Dragon Stretch

1:00 minute Standing Forward Fold

1:00 minute Updog Pose

Optional Accessories

4 Sets, For Quality

:18/:18 Second Copenhagen Plank

:15/:15 Side Ring Plank

12-15 Ring Hamstring Curls

Gymnastics Conditioning

5 Sets

:20 seconds Max Distance Handstand Walk

1:40 Rest


Dual Kettlebell Hang Snatch

5 Sets

:20 seconds Max Reps @ 53/35lb

1:40 Rest

Echo Bike Development

6 Sets: Each for Time

5 Burpee Box Jump Overs 30/24”

10/7 Calorie Echo Bike

15 Lateral Box Jump Overs 24/20”

10/7 Calorie Echo Bike

5 Burpee Box Jump Overs 30/24”

Rest 1:1 between sets

Score = Total interval time

Primary Objective: Complete even splits across +/- 3-5seconds

Secondary Objective: Fastest overall time

Stimulus: Lactate Endurance / Quad Pump

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