Saturdays: 9a, 10a, 11a
Sundays: 9a, 10a
1000m row
100 DB Lunges
750m row
75 RKBS
500m row
50 H.R. Push ups
750m row
75 sit ups
1000m row
100 DB Goblit squats
Saturdays: 9a, 10a, 11a
Sundays: 9a, 10a
12min emom
•10-15 bottom of the burpee
•9-12 cal bike
•12-15 vertical jumps
•5-7 cal sprint
Every 5min for 25min
12 Single arm devil Press 50/35
20 Box Jump Overs 24/20
12 cal Bike
Notes/stimulus
***use the first round to find your pace but the goal is to keep it sub 3min every round.
Looking to improve your recovery game?
We’ve partnered up with Movement is Life and Maribel Rojas!
Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.
Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.
9min to complete
2 rounds
10/10 Bend and extend
5/5 figure 4 rotations
10 upward downward dog
5 Kip swings
Then
10 Clean High Pulls
10 back squats
10 Muscle cleans
10 Back squats
10 P. Cleans
15min Ladder
3-6-9-12-15-18-21…..
•P. Cleans 135/95
•Pull-ups
*200m run after each set
Notes/stimulus
*** on the early sets you will definitely want to go tap n go on the barbell. The smaller sets are manageable and won’t cost you too much on your grip. Think of going quick singles when you get to the set of 9.
** Same with the pull ups. They will start getting more challenging on set 12-15.
*No need to sprint the 200m. Allow the run to help you recover your grip strength. So keep it steady.
– the run will be scored as 20 reps. 1 rep for every 10m.
Looking to improve your recovery game?
We’ve partnered up with Movement is Life and Maribel Rojas!
Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.
Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.
6 sets
2min Max
Man makers
1min rest
:30 Max
Cal bike
1min rest
Looking to improve your recovery game?
We’ve partnered up with Movement is Life and Maribel Rojas!
Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.
Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.
AMRAP in 24 minutes
14 cal row
22 Air Squats
14 Burpees
Looking to improve your recovery game?
We’ve partnered up with Movement is Life and Maribel Rojas!
Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.
Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.
21min ladder
30-40-50-60-70-80reps of
•cal Bike
•DB Alt Snatches 50/35
•Box Jump 24/20
Looking to improve your recovery game?
We’ve partnered up with Movement is Life and Maribel Rojas!
Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.
Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.
Teams of 2
100 wall balls 20/14
100 Burpees
100 KBS 24/16
50 Power Cleans 135/96
50 Pull ups
50 s2OH 135/95
• while one partner is working the other is running 200m.
Looking to improve your recovery game?
We’ve partnered up with Movement is Life and Maribel Rojas!
Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.
Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.
6 rounds
1min run/ jumping jacks
15 Push ups
25 sit ups
35 Squats
Looking to improve your recovery game?
We’ve partnered up with Movement is Life and Maribel Rojas!
Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.
Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.
8-10min
Banded shoulder/hip mobility
Then
15 vertical jumps
10 clean high pulls
5 inch worms
15 vertical jumps
10 muscle cleans
5 inch worms
15 vertical jumps
10 power clean
5 inch worms
Every 5min for 25min
20 cal row
10 P. Cleans 135/95
5 wall climbs
Looking to improve your recovery game?
We’ve partnered up with Movement is Life and Maribel Rojas!
Maribel Rojas is a Miami-based licensed massage therapist, Neuromuscular Therapist, and Certified Pediatric Massage Therapist. A CrossFit athlete since 2010 and a CrossFit coach since 2012, she is uniquely aware and interested in athletic massage and its benefits on the body.
Sessions are customized to the needs of the athlete and may range from 30min, 60min to 90min sessions right here at our gym! They could include soft tissue manipulation, guasha, cupping, myofascial release, neuromuscular therapy, etc.
BIKE SRINTS
7 sets
20” sprints
40” rest
Rest 3’
10’ amrap
15 burpee box jump
20 r.kbs
25 v-ups
Rest 3’
BIKE SPRINTS
7 sets
20” sprints
40” rest
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