Announcements

BOOK YOUR RECOVERY SESSION HERE

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.

Book your session today!

Reebok CrossFit Miami Beach – CrossFit

Warm up (Checkmark)

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

Back Squat (3 x 10 @ 40-45-50%)

Tragic (AMRAP – Reps)

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.