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Evolve Fitness Miramar Beach - EnduranceEnduranceMetcon (AMRAP - Rounds and Reps)6m AMRAP: 400m Row 20 Burpees over rower 20 Deficit KB RDL 2m rest 6m AMRAP: 20 Cal Bike 20 Dbl KB S2 OH 20 single arm KB OHS 2m...
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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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Evolve Fitness Miramar Beach - CrossFitWarm-upWarm-up (No Measure)500m row 10m of hip/shoulder mobility: Pidgen stretch- 1m each leg Couch stretch- 1m each leg 20 hip switch 1 cycle of banded 4-way shoulder e/ arm, hold each position :30SkillRope Climb (10m...
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Evolve Fitness Miramar Beach - CrossFit DestinWarm-upWarm-up (No Measure)500m row 10m of hip/shoulder mobility: Pidgen stretch- 1m each leg Couch stretch- 1m each leg 20 hip switch 1 cycle of banded 4-way shoulder e/ arm, hold each position :30SkillWarm-up (No...
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Evolve Fitness Miramar Beach - EnduranceEnduranceMetcon (Time)Buy in: 75 KB swings 50-40-30-20-10 Box Jumps Sit-ups SDLHP (KB) Cash out: 75 KB swings
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Evolve Fitness Miramar Beach - CrossFitWarm-upWarm-up (No Measure)400m jog 25’ high knees 25’ butt kicks 25’ elbow to instep 25’ alt quad stretch 25’ alt knee hug mb throws 2x 5 as high as possible Burgener warm up + 4...
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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 mb throws 2x 5 as high as possible Burgener warm up +...
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Evolve Fitness Miramar Beach - EnduranceEnduranceMetcon (AMRAP - Rounds and Reps)35m AMRAP: 4 Rounds of Cindy 400m RunCindy= 5 pull ups 10 push ups 15 air squatsCOREToes-To-Bar (10 reps EMOM x 12m)
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Evolve Fitness Miramar Beach - CrossFit DestinWarm-upWarm-up (No Measure)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 HS hold against wall :15...
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Evolve Fitness Miramar Beach - CrossFitWarm-upWarm-up (No Measure)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 HS hold against wall :15 x...
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