Reebok CrossFit Miami Beach – CrossFit
Warm Up 073123 (No Measure)
Warm up
10min amrap
20 Hollow rocks
10 Crab Bridges
10/10 halo’s
10 banded Good Morinings
10/10 Banded Presses
Skill 073123 (No Measure)
Skill:
3×10 Ring rows
3×5 Ring M.U. transitions
3×3 Kipping C2B
Notes
*** On Ring Work keep the rings as close to the ribs. This is the same for dips and M.U. Transactions. Focus on pulling the rings through the rib cages just below the sternum (breast plate)
Bumpers (AMRAP – Rounds and Reps)
16min amrap
100m run
15 S2OH 115/85
20 Russian KBS
25 sit ups
30 Air squats
Notes/stimulus
**** Run is short. Should be a nice stride not a jog.
***S2OH is tricky. Weight is not heavy but the volume is pretty high for unbroken reps. Push press will definitely be faster but heart rate will spike up. Jerks are more efficient but you will increase your time under tension so fatigue will set in. Break them up if need be.
** Russians should all be unbroken. Heart rate will be up but hold on.
*Move with a purpose on the sit ups and squats. Body weight movements should not slow you down.
Leave a Reply