CrossFit – Mon, Apr 29

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Christian Harris & Move Fast Lift Heavy

on our programming!

If you go to Move Fast Lift Heavy

You can receive ONE MONTH FREE of our MFLH Training Program.

AND 15% OFF at our Gear store.

Use Code MIAMIMFLH for BOTH Training and Gear

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

10min to Complete

10 Hollow Rocks

10 Superman’s

10/10 Bend and Ext

5/5 ATG Split Squats

20 Dubz

Rear elevated split Squats (5 Rounds for weight)

5x 5/5

•Rear elevated split Squats

*increase weight every set

MFLH 042924 (3 Rounds for time)

3 rounds for time of:

75 Double-Unders

21/15 Calorie Echo Bike

5 Front Squats (185/125)

– 10:00 Cap –

NOTES: Today’s workout is meant to be a heavy sprint. Regardless of the other two movements, push the pace on the bike and don’t game it.

Coming off the bike with the legs a bit wobbly is what will make this workout fun. The 5 front squats should be tough and feel heavy; however, you should be able to clean the barbell to start the reps and perform each set unbroken.

Steven RendonCrossFit – Mon, Apr 29

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