Mb Crossfit 092218

No comments

Reebok CrossFit Miami Beach – CrossFit

View Public Whiteboard

Metcon (Time)

Teams of 2

Teams of 2 follow the leader

Section 1

15 cal Bike or Row

30 wall balls 20/14

Section 2

15 cal Bike or Row

30 Push Press

Section 3

15 cal Bike or Row

30 Ball Slams

Section 4

15 cal Bike or Row

30 ring dips

Section 5

15 cal Bike or Row

30 Burpees

Steven RendonMb Crossfit 092218
read more

MB Conditioning 092018

No comments

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Metcon (No Measure)

Warm up

400m run

2rds

10 Sampson

5 inch worms

10 scorpions

Each sec 3 rds 40on/20off

w/ 1 min rest btwn 2xDB

sec1

Hang squat clean and Jerk

Alt curls

OH Hold

Sec2

Push- up row

Skull crushers

Alt floor press

Sec3

DL

Front squats

Alt bent over kick backs

Core 100 atomic sit ups

Steven RendonMB Conditioning 092018
read more

MB Conditioning 091918

No comments

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Metcon (No Measure)

Warm up

4rds bike or row

20 sec arms

20 sec legs

20 full body

10min to complete

100 burpees

Every time you brake 5 slam balls

Into

6min AMRAP

20 Alt DB snatch

20 revers lunges

20 T2B

3min REST

10min to complete

100 wall balls

Every time you brake 5 pass throughs (off KBs)

Core

3x max wall sit holds

Steven RendonMB Conditioning 091918
read more

MB Conditioning 091918

No comments

Reebok CrossFit Miami Beach – MB Conditioning

View Public Whiteboard

Metcon (No Measure)

5min AMRAP

10 m Bear crawl

10 Mt. climbers

10 scorpions

10 sonics

3rds each section w/ 2min rest Btwn

30on/30on/30on/30on / 1min rest

Sec1

Bottom squat hold

Lunge

Squat

Jump squat

Sec2

Top plank hold

Plank up down

HR push ups

Burpee

Sec3

Quick feet in place

10m shuttle run (rig out n back)

High knees in place

10m shuttle run

Core

Each sec 4rds 20on/10 off w/1 min rest

Sec1

Russian twist

Sit-ups

Sec2

V-ups

Hip raises

Steven RendonMB Conditioning 091918
read more