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)

2 rounds

5/5 wall shoulder SARS

15 Calf Raises

15 Toe raises

5/5 ATG Split Squats

Static Shock (Time)

Every 6min for 18min

100 Dubz

50 Lunges

30 Alt DB Snatches 50/35

•option bonus round at the end till the 24min mark

Notes/stimulus

*** stay relaxed and upright on the Dubz. Keep your breathing steady and hands as close to your hips as possible to not burnout your shoulders.

** keep a good pace on the lunges that allow you to go without stopping.

*By the time you get to the DB Snatches your heart rate will be up. Try and pause at the top of each snatche to catch a breath. This will help with keeping your heart rate steady.

Core work (Checkmark)

Core work

5min