Miramar Beach Strength and Conditioning – Crossfit Warm-up (Roller, Band) :30 each side General Warm Up: Banded Tricep stretch Banded Good morning Standing Quad Stretch Lat Roll Low back roll + Specific Warm Up: 3 Sets, For Quality: 15 I, Y, T’s, Light Fractional Plates 5/5 World’s Greatest Stretch 20/20 Lateral Banded Monster Walk s then complete: Tabata Max Air Squats *Looking for maximum speed on these reps. It doesn’t matter if Range of Motion is a little off, it is about the speed of the movement. 15:00 CAP Skill Work Skill/Drills *Coaches Notes Only Ring Muscle-Ups – Seated Banded Ring Muscle-Up – Feet Elevated Ring Muscle-Up Transition – Ring Swing Pull-Ups – Muscle-Up Pop Swing + Swing and Pull to Hip Metcon Metcon (Time) 4 Sets (Each for Time) *Pull Up Variation 7 Burpee Box Jump Overs 24/20” *Cal Echo 7 Burpee Box Jump Overs 24/20” *Pull Up Variation...
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