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Evolve Fitness Miramar Beach - EnduranceWarm-upWarm-up (No Measure)800m run warm up 10 min of hip/ shoulder mobility 1min pidgin e/ leg 1 min couch e/ leg 20 hip switch 1 cycle of banded 4-way shoulder e/ arm, hold each position...
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Evolve Fitness Miramar Beach - CrossFitWarm-upWarm-up (No Measure)800m run warm up 10 min of hip/ shoulder mobility 1min pidgin e/ leg 1 min couch e/ leg 20 hip switch 1 cycle of banded 4-way shoulder e/ arm, hold each position...
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Evolve Fitness Miramar Beach - EnduranceWarm-upWarm-up (No Measure)400m jog 25’ high knees 25’ butt kicks 25’ elbow to instep 25’ alt quad stretch 25’ alt knee hugConditioningMetcon (AMRAP - Rounds and Reps)Helen 3 RFT 400m 21 kettle bell swing 12...
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Evolve Fitness Miramar Beach - CrossFitWarm-upWarm-up (No Measure)Activations 400m jog 25’ high knees 25’ butt kicks 25’ elbow to instep 25’ alt quad stretch 25’ alt knee hug Burgener warm up + 4 way banded shoulderStrengthPower Clean Power clean; 4x...
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Evolve Fitness Miramar Beach - CrossFitWarm-upMetcon (No Measure)Warm up 50’ Inch worms Push up position shoulder taps 10 alt reps x 3 head stand w/ bent knees :15 x3 Headstand with legs extended :15 x 3 PVC Around the world...
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Evolve Fitness Miramar Beach - EnduranceWarm-upWarm-up (No Measure)3 rounds for time: :20 hollow hold 10 v-up :20 hollow hold 10 superman :20 superman holdConditioningMetcon (Time)5 rounds for time 250m row 15 toe to bar 15 goblet squat 250m farmers carry...
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Evolve Fitness Miramar Beach - CrossFitWarm-upWarm-up (No Measure)Skill - Every :30 for 5m 15-25 double unders Couch stretch 1-2 min per leg Hip switch 40 (20 each side) 25ft Toy solider 25ft knee cradle 25ft worlds greatest stretchStrengthBack Squat (5...
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Evolve Fitness Miramar Beach - EnduranceWarm-upMetcon (No Measure)Every :30 seconds for 4 Minutes 15-25 Double unders Couch stretch 1-2 m each leg hip switch 40 (20 each side) 25ft toy solider 25ft knee cradle 25ft worlds greatest stretchConditioningMetcon (AMRAP -...
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Evolve Fitness Miramar Beach - CrossFit DestinWarm-upWarm-up (No Measure)Skill - Every :30 for 5m 15-25 double unders Couch stretch 1-2 min per leg Hip switch 40 (20 each side) 25ft Toy solider 25ft knee cradle 25ft worlds greatest stretchStrengthBack Squat...
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Evolve Fitness Miramar Beach - CrossFit DestinWarm-upWarm-up (No Measure)400m jog 25’ high knees 25’ butt kicks 25’ elbow to instep 25’ alt quad stretch 25’ alt knee hug 4 way banded shoulder stretches PVC: 10 around the worlds 10 pass...
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