Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

At-home Kalsu

Every Min 5x Burpees every top of the min

Accumulate 200x Thruster (any object)

•and yes you start the Burpees on the first min

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Warm up

3 rounds

5 inch worm

10 vertical jumps

5 Sampson stretch

10 jumping jacks

5 sets

3’ on 1’ off

12 push ups

9 kbs with an object

6/6 lunges with an object

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

18min Amrap

10 Devil Presses

10 three point V-Ups

30 Dubz

*use any object you have available in your home as a load:

Examples:

•Backpack filled with books, water bottles or bags of rice.

•gallon of water/laundry detergent

•suitcase

•DBs

•KBs

Reebok CrossFit Miami Beach – CrossFit

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Metcon

Metcon (No Measure)

#HumpDay Booty Pump

4Rds

20 Single Leg Deadlifts- (10 each leg)

20 Pop Squats

20 Reverse Lunges w/ Knee Lift-(10 each leg)

20 Lunge Pop Lunges

20 Frog Leg Lifts

20 Frog Jumps

-30s Rest

*Use Weight for Strength Movements- DB, KB, Gallon Jug, Case of your favorite beverage, small dog, etc:)

Ab Finisher:

Tabata Abs

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (AMRAP – Rounds and Reps)

25min amrap

50 Kbs

50 Dubz

50 wall balls

50 Dubz

50 box jumps

50 Dubz

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

4 rounds

400m run

20 KBS 24/16

20 box jumps

Home Wod

4 Rounds

400m run

20 any object DL

20 Tuck Jumps

Reebok CrossFit Miami Beach – CrossFit

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Metcon (AMRAP – Rounds and Reps)

6 sets

3min of work: 1min of rest

Amrap

15 air Squats

12 Deadlifts 135/95

9 V-UPS

6 Push ups

Home Wod

6 sets

3min of work: 1min of rest

Amrap

18 Air Squats

15 v-Ups

12 Push ups

Reebok CrossFit Miami Beach – MB Conditioning

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Metcon (Time)

For time:

800m run

100 push ups

800m run

150 sit ups

800m run

200 air squats

Reebok CrossFit Miami Beach – CrossFit

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Metcon (Time)

3rounds for time

75 Dubz

30 front Squats 95/65

30 Push press

Reebok CrossFit Miami Beach – CrossFit

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Metcon (No Measure)

Due to unforeseen circumstances, RCFMB will be CLOSED Saturday, March 14th. A plumbing issue has resulted in substandard health standard in a time of critical concern. We are working closely with the city to resolve the problem as quickly as possible. We apologize for the short notice and inconvenience. Please spread the word and we will keep you updated via Wodify and Social Media when classes will resume.

In the mean time please enjoy this travel WOD:

3 Rounds for time

400m Run

40 Air Squats

40 Sit-Ups

40 Lunges

40 V-Ups