CrossFit – Mon, Apr 8

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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 040824 (Checkmark)

10min to complete

3 sets

20 Mt. Climbers

10 squat to sissy squats

10 scorpions

5 inch warms

Front Squat (5×5
Work up to 70-75%)

MFLH x RCFMB 040824 (Time)

Every 7:00 x 2 sets:

20 Wallballs 20/14

50′ Bear crawl (25’ fwd,25’ bwrd)

50′ DB Front Rack Walking Lunges

50′ Bear crawl (25’ fwd,25’ bwrd)

20 Wallballs

50′ Bear crawl (25’ fwd,25’ bwrd)

Rx 50/35lb dumbbell

NOTES: Today’s workout is a spin on an old team quarterfinal workout.

This one is all about moving fast. It’s a sprint rest workout. Push the pace.

Aim for unbroken reps on all movements and try to take a chance on those handstand walks kicking up sooner than you might want to. Modifiy the Handstand Walk to 5 Wall Walks and the Pistols to DB Box Step Ups. Target time each set is 4-5 minutes. Modify accordingly

For Completion

Steven RendonCrossFit – Mon, Apr 8

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