Announcements
*HOLIDAY SCHEDULE*
Christmas Eve: 9a, 10a
Christmas: CLOSED
New Year’s Eve: 9a, 10a
New Year’s Day: CLOSED
Reebok CrossFit Miami Beach – CrossFit
Warm up (Checkmark)
3 rounds
20 Mountain Climbers
15 Hollow rocks
10 weighted prone int/ext rotation
5/5 ATG split squats
5 cal Bike sprint
Overhead Squat (Increase weight on every set
1×10
1×7
1×5)
Overhead Squat
Overhead Squat
Speedy (AMRAP – Rounds and Reps)
15min amrap
20 /15 cal bike
15 Box jumps 24/20”
10 Deadlifts 225/145
Notes/stimulus
*** Try and keep your bike within a range. You can try and push the pace but it can be costly going into box jumps. Men between 60-67 rpm. Women between 55-62.
** Make sure you use your arms to drive up on the box jumps. That momentum will assist you coming off the bike.
*Set your self up correctly going into your deadlifts. Keep your back flat throughout the range of motion and finish strong. Every rep should be tap n go.
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