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Evolve Fitness Miramar Beach - EnduranceEnduranceMetcon (Time)3 rounds: 2K Row 1 mile run -rest 2m between rounds-COREMetcon (No Measure)EMOM x 12m Min 1: v-ups Min 2: :30 plank Min 3: 10 T2B
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Evolve Fitness Miramar Beach - CrossFitWarm-upWarm-up (No Measure)400m Run PVC pass throughs banded super rack stretch :45/arm x2 20 hip switch/leg 1:00/ leg couch stretchWeightliftingFront Squat (6x3 climbing in weight)MetconMetcon (AMRAP - Rounds and Reps)10m AMRAP: 15 power snatch (75/55)...
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Evolve Fitness Miramar Beach - EnduranceConditioningDevil Helen (Time)3 Rounds: 400m Run 21 KB swings (53/35) 12 pull ups 8 devil presses (50/35)COREMetcon (Time)2 ROunds: 25 GHD sit-ups 25 T2B 25 Ab mat sit-ups
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Evolve Fitness Miramar Beach - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds or 10m: 200m Run 50' worlds greatest stretch 5 wall climbs 10 air squats 15 push upsWeightliftingBench Press (5-5-3-3-3-1-1-1-1)MetconDevil Helen (Time)3 Rounds: 400m Run 21 KB swings (53/35) 12...
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Evolve Fitness Miramar Beach - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m run 25' world's greatest stretch 25' inchworm banded lat stretch :30/side x 2 20 hip switch/side pvc pass throughsWeightliftingHang Snatch (3 reps every :90 x 8m)Starting at 0:00 work to...
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Evolve Fitness Miramar Beach - EnduranceConditioning2k Row (Time)Max Effort 2k RowMetcon (Time)-REST 8m- then, 5 Rounds: 16 DB snatch (50/35) 12 burpee box jump overs (24/20)Score is Total time for ROW + 8m REST + 5 ROUNDS
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Evolve Fitness Miramar Beach - CrossFitWarm-upWarm-up (No Measure)400m run 2x25' worlds greatest stretch 2x25' inch worm pvc pass throughs Empty barbell warmup 3 rounds: 8 DL 8 hang high pull 8 strict press 8 front squatsMetconMetcon (AMRAP - Rounds and...
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Evolve Fitness Miramar Beach - EnduranceConditioningMetcon (AMRAP - Reps)20m AMRAP: 100 Double unders/singlesx2 80 wallballs (20/16) 60 DB squat clean (50's/35's) 40 box jumps 20 pull ups
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Evolve Fitness Miramar Beach - CrossFitView Public WhiteboardStrengthOverhead Squat (5-5-3-3-3-1-1-1-1)Building to a heavy single 1RMMetconMetcon (AMRAP - Rounds and Reps)10m AMRAP 10 OHS (RX+ 135/95; RX 115/85; modified 95/65) 10 T2B/ K2E 10 bar facing burpeesAccessory WorkWarm-up (No Measure)4 rounds:...
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Evolve Fitness Miramar Beach - EnduranceView Public WhiteboardMetcon (AMRAP - Reps)EMOM x 30m Min 1- max reps goblet squats Min 2- max reps KB swing (53/35) Min 3- max reps T2B/ K2E Min 4- max cal on rower Min 5-rest
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