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 081023 (No Measure)

Warm up:
2 rounds
7 Front Raises
7 Lat Raises
7 Bent over rows
7 Up Right rows
7 Presses
10 Pigeon to Pigeon
20 Mountain climbers

Push Jerk (18min to reach 1 rm)

Survival (AMRAP – Rounds and Reps)

8min ladder
1-2-3-4-5-6-7-8-9…
Squat Cleans 185/125
*12ft bear crawl forward and backward

Notes/stimulus
***For the first half of this Work Out; it will be all about the bear crawls. Take your time and keep moving.
** As you get deeper into the WOD the Sq. Cleans will take over. Quick Singles would keep you moving and heart rate steady.