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Evolve Fitness Miramar Beach - CrossFitWarm-upWarm-up (No Measure)EMOMx10 200m/175m row or bike 10/8 calYou may alternate between the twoGymnasticsBar Muscle-ups (2 BMU EMOMx5/ 10m of BMU work)Athletes have 10m to work on BMU skill. If they don't have one at...
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Evolve Fitness Miramar Beach - EnduranceMetcon (AMRAP - Rounds and Reps)20m AMRAP: 20 Cal Row 20 DB Clean and Jerk (45/30) 10 ring dips 2 rope climbsCOREMetcon (Time)33-27-21-15-9 Double Unders KB swings
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Evolve Fitness Miramar Beach - CrossFitWarm-upWarm-up (No Measure)3 Rounds: 400m run 15 KBS 10 push-ups 5 air squats Empty barbell warmup: -3 sets- 5 snatch grip DL 5 Snatch high pulls 5 OHS *DONT PUT BAR DOWN BETWEENStrengthPower Snatch (4...
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Evolve Fitness Miramar Beach - EndurancePartner WorkoutMetcon (AMRAP - Rounds and Reps)25m AMRAP: -In teams of 2- 50 Wallballs (20/14) 400m medball carry (14) 50 Medball cleans (20/14) 400m Medball Carry*One partner works at a time *While P1 works P2...
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Evolve Fitness Miramar Beach - CrossFitWarm-upWarm-up (No Measure)25' inchworm 25' worlds greatest stretch 25' inchworm 25' worlds greatest stretch 3 rds w/ KB: 16 KB swings 10 KB DL 5 good morning with an empty BarStrengthDeadlift (5x5 @75-80%)Focus on not...
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Evolve Fitness Miramar Beach - EnduranceCOREMetcon (Time)4 Rounds: 10 Weighted sit-ups 15 Russian KB swings (62/44) 20 KB Front rack lunges (53's/35's)ConditioningMetcon (Time)4 Rounds: 20 Dumbbell Snatches (40/25) 10 burpees 20 Dumbbell Power cleans (40/25) 20 Cal Bike 20 Dumbbell...
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Evolve Fitness Miramar Beach - CrossFitWarm-upWarm-up (No Measure)400m run/500m Row 10 PVC pass throughs 10 around the world in each direction 10 reverse pass throughs Lat band stretch from rig (:30/arm x2) Empty barbell warmup 2 rounds: 6 strict press...
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Evolve Fitness Miramar Beach - EnduranceEnduranceMetcon (Time)800m-600m-400m-200m-400m-600m-800m ROW 20-30-40-50-40-30-20 Double Unders Single arm DB Shoulder to OH (50/35)Accessory WorkMetcon (No Measure)3x8 curls 3x8 behind the neck tricep ext 3x15 v-ups 3x20 4 count flutter kicks
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Evolve Fitness Miramar Beach - CrossFitWarm-upWarm-up (No Measure)3 rounds: 25' worlds greatest stretch 10 air squats 25' inchworm 8 banded good morningsStrengthBack Squat (5x5 @ 75-80%)MetconMetcon (Time)6 rounds: 15 wallballs (20/14) 3 power cleans RX+: 225/155 RX: 185/135 modified: 155/9515m...
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Evolve Fitness Miramar Beach - EnduranceMetcon (AMRAP - Reps)For Max Reps in 30 minutes- 2 rounds: 1 min Pull-Ups 1 min Air Squats 1 min Kettlebell Swings (53/35) 1 min Double Unders 1 min Push-Ups 1 min Sit-Ups 1 min...
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